WOD
Fire WOD, June 29, 2018
FIRE 6/29/18

Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Can sub power cleans for Sumo High Pull
Box jumps are step ups can be performed
Metcon
3 rounds after workout

20 banded hip bridges
15 ghd sit ups
10 tricep pull downs with red or white bands

For quality, no score

WOD
CrossFit All Levels WOD, June 28, 2018
Crossfit 6/28/18

Metcon
16:00 emom

Min 1 – 2/1 rope climb
Min 2 – 30 yard sled push (45s / 25s)
Min 3 – 15 push ups
Min 4 – Rest/couch stretch
x4 rounds

No score, for quality

Team Tosh (Time)
Teams of 2
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run

Partner 1 runs 200m, then rests while partner 2 runs 200m. Then 400m, then 600m. Then back to 200m, etc.

WOD
Fire WOD, June 28, 2018
FIRE 6/28/18

5k Row (Time)
Max Effort 5k Row
5k Bike TT (Time)
Record your time
Metcon (AMRAP – Rounds and Reps)
15:00 amrap with a partner

P/1 = run/row 400m
9/2 = 15 rkbs + 30 yard heavy sled push

Switch when both are complete
Goal is 4+ rounds

WOD
CrossFit All Levels WOD, June 27, 2018
Crossfit 6/27/18

Front Squat (Weight)
4 Reps @ 77%
1 Rep @ 82%
4 Reps @ 77%
1 Rep @ 87%
4 Reps @ 77%
1 Rep @ 92%
Rest as needed between sets.
Record heaviest set completed
Metcon (Time)
3 rounds for time

10 Front Squats (155/110)
20 Chest to Bar Pull-ups
50 Double Unders

WOD
Fire WOD, June 27, 2018
FIRE 6/27/18

Metcon (3 Rounds for reps)
3 rounds on rower

1:00 mod
:30 easy
:45 fast
:30 easy
:30 faster
:30 easy
:15 fastest
1:00 rest

Record calories per round

Metcon (AMRAP – Reps)
5 rounds for reps

:30 on
:30 off
Rotating between
Bike
Pull ups
Heel elevated goblet squats
Score is total reps

WOD
CrossFit All Levels WOD, June 26, 2018
Crossfit 6/26/18

Clean and Jerk Complex (on the 2:00 x 6 )
5 Deadlifts + 3 Hang Power Cleans + 1 Split Jerk

Score is heaviest successful set completed
Metcon (Calories)
4 min amrap

3 Rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining

rest 4 minutes

Metcon (Calories)
4 min amrap

2 Rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in Time Remaining

rest 4 minutes

Metcon (Calories)
4 min amrap

1 Round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max Calorie Row in Time Remaining

WOD
Fire WOD, June 26, 2018
FIRE 6/26/18

Metcon
12:00 AMRAP rotating stations

A. 1:00 bike mod
B. 10 DB Bent over row
C. 12 Single leg RDL’s
Metcon (2 Rounds for reps)
Every 3:00 for 5 rounds

15/12/10 cal row
10 DB hang cleans
8 push press
Score is fastest and slowest round

WOD
Fire WOD, June 25, 2018
FIRE 6/25/18

Metcon (Time)
Every 2:00 for 10:00

250/200m sprint
Record slowest time
Metcon (AMRAP – Rounds and Reps)
12:00 min amrap

400m run or row
30 squats
20 push ups

WOD
CrossFit All Levels WOD, June 23, 2018
CrossFit 6/23/18

Accessory
Metcon
12:00 Emom
Min 1 – 2/1 Rope Climb / rope lower
Min 2 – 30 yd sled push
Min 3 – couch stretch

Metcon
Metcon (Time)
For Time with a Partner:
800m Run
30 Squat Cleans (135/95#)
30/25 Push ups each (partner holds plank)
800m run
20 squat cleans
20/15 push ups each (partner holds plank)
800m run
10 squat cleans
10/5 push ups each (partner holds plank)

Partion Run and cleans as needed, scale clean to 60%