WOD
Fire WOD, June 23, 2018
FIRE 6/23/18

Metcon
Metcon (2 Rounds for reps)
At 0:00 – 800m Run (record time)
At 6:00 – 4 x 1:00 Run Fast + 1:00 walk
At 16:00 – 800/400m Run Fast (Record time)

Metcon
Metcon (AMRAP – Reps)
4 Rounds for Reps of
1:00 cal row
1:00 burpees
1:00 box push
1:00 rest

WOD
CrossFit All Levels WOD, June 22, 2018
Crossfit 6/22/18

Metcon
10:00 alternating emom

Odd = 10 pistols
Even = 15 yard handstand walk
Metcon (Time)
10 rounds for time

5 Chest to Bar Pull-ups
10 "X" Barbell Movement (115/75)
15 Abmat sit-ups

Round 1 – Push Press
Round 2 – Burpees over bar
Round 3 – Power Cleans
Round 4 – Floor Press
Round 5 – Front Rack Lunge Steps
Round 6 – Front Squats
Round 7 – Bent Over Rows
Round 8 – Snatches
Round 9 – Deadlifts
Round 10 – Thrusters

WOD
Fire WOD, June 22, 2018
FIRE 6/22/18

Metcon (AMRAP – Reps)
Every 2 mins for 6 rounds

2 shuttle sprints+max double unders/singles u until 1:15 then rest until 2:00
Score is total DU’s /singles
Metcon (2 Rounds for reps)
Every 3:00 for 4 rounds

15/12 cal row
12 hang power cleans
9 push press

Score is slowest and fastest rounds

WOD
Fire WOD, June 21, 2018
FIRE 6/21/18

Metcon
2 rounds

600m run, rest until 5:00
400m run, rest until 9:00
200m sprint, rest until 11:00
600m run (Time)
400m Run (Time)
Max Effort 400m Run
200m run (Time)
Metcon (AMRAP – Rounds and Reps)
12:00 amrap with a partner

1 person bikes 15/12 cals while other partner does 15 kbs, 12 step ups and 9 push ups
Then switch

WOD
CrossFit All Levels WOD, June 21, 2018
Crossfit 6/21/18

Warm-up
Mobilize and stretch
Metcon (Time)
For time

21-15-9
Row Calories
Burpees over the rower

200 Meter Farmers Carry (53/35)

21-15-9
Row Calories
Toes-2-bar

200 Meter Farmers Carry (53/35)

21-15-9
Row Calories
Push-ups

WOD
CrossFit All Levels WOD, June 20, 2018
Crossfit 6/20/18

Snatch (3 position power snatch)
12 minutes to build to heavy complex
Metcon (Time)
3 rounds for time

75 Double Unders
50 Air Squats
15 Power Snatches (115/80)

Goal – 14:00
Cap – 20:00

WOD
Fire WOD, June 20, 2018
FIRE 6/20/18

Metcon (AMRAP – Reps)
Every 4:00 for 4 rounds

Bike :30 mod
:30 fast
:30 easy
Then 200m run easy
Score is total cals on bike
Metcon (AMRAP – Rounds and Reps)
12:00 amrap with a partner

30 yard sled push
(90/50#)
15/12 cals on the bike
20 sit ups
10 hang DB snatch

WOD
CrossFit All Levels WOD, June 19, 2018
Crossfit 6/19/18

Metcon (AMRAP – Reps)
4 rounds

New round every 2 minutes
60 D/U
Max Effort Unbroken Ring Muscle-ups

**Sub strict pull-ups and 2:1 singles**
Jump rope should not take more than 45 seconds. Max Effort set is 1 set and then rest the remainder of the round (you drop, you’re done) Score total muscle-ups or pull-ups.

Muscle-ups (Max reps)
Pull-ups (Max reps)
Metcon (Time)
For time

1 Round of "Kelly"
2 Rounds of "Helen"
1 Round of "Kelly"
Goal – 15:00
Cap – 22:00

1 Round of Kelly:
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

1 Round of Helen:
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups

WOD
Fire WOD, June 19, 2018
FIRE 6/19/18

Metcon
8-10:00 of mobility

Focus on hips and shoulders
Metcon
4 rounds of

15 yard arms only sled pull
20 banded hips bridge steps
15 GHD sit ups

For quality no score

Metcon (AMRAP – Rounds and Reps)
16:00 amrap

400m run
20 wall balls
10 pull ups or bar rows

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

Push Press (12 minutes to build to a heavy single)
Metcon (AMRAP – Rounds and Reps)
15 min amrap

27/21 Calorie Row
21 Deadlifts (135/95)
15 Burpees
9 Push Press (135/95)