WOD
Fire WOD, August 24, 2019

FIRE 8/24/19

5k Bike TT (Time)
Record your time
Metcon (5 Rounds for reps)
Bike/5 rounds

1k bike fast x 5
1:00 rest between rounds

***choose between the 5k or the 5 rounds, you do not have to do both!!***

Metcon (Time)
Every 3:00 x 5 rounds

250/200m run
15 kbs
10 pull ups (kipping or jumping) or ring rows

WOD
CrossFit All Levels WOD, August 23, 2019

CrossFit 8/23/19

Deadlift (Weight)
3 Reps @ 70%
1 Rep @ 75%
3 Reps @ 70%
1 Rep @ 80%
3 Reps @ 70%
1 Rep @ 85%
Metcon (AMRAP – Rounds and Reps)
16 min amrap

30 Hang Cleans (95/65)
20 Barbell Facing Burpees
10 Deadlifts (225/155)
400m Run

WOD
Fire WOD, August 23, 2019

FIRE 8/23/19

Metcon (Calories)
4 rounds

1:00 ski erg fast
10 dB curls
10 lying tricep ext
10 strict leg raises
Metcon (AMRAP – Rounds and Reps)
4 rounds

3:00 amrap
6 burpees
6/4 cal bike
Shuttle run (10 yards out/back + 20 yards out/back
Rest 1:00 between rounds

WOD
CrossFit All Levels WOD, August 22, 2019

Crossfit 8/22/19

Metcon (Time)
5 rounds for time

6 Toes to Bar + 5 Chest to Bar Pull-ups + 4 Bar Muscle-ups
-or-
6 Toes to Bar + 5 Pull-ups + 4 Chest to Bar
-or-
6 C-Swings + 5 Knee Raises + 4 Pull+ups

*Every Break: 200m Run
**Goal is to be able to complete at least a full round unbroken**

Metcon (AMRAP – Rounds and Reps)
20 min amrap

30 Medball sit ups 20/14
20 Medball Cleans 20/14
10 Wallballs 20/14
200m Medball Run 20/14

WOD
Fire WOD, August 22, 2019

FIRE 8/22/19

Metcon (Calories)
Row 5 rounds

:30 mod
:30 easy
:30 fast
:30 rest
Metcon (AMRAP – Rounds and Reps)
20 min amrap

400m run
30 sit ups (can add medball)
20 ball slams
10 hand release pu

WOD
Fire WOD, August 21, 2019

FIRE 8/21/19

Metcon
2 rounds of run or row

400m moderate
200m fast
1:00 rest
200m moderate
400m fast
1:00 rest
Metcon (AMRAP – Reps)
8 rounds of :20 :10 off rotating between:

Strict pull ups
Bike for cals
Bar or dB strict press
Row for cals

WOD
CrossFit All Levels WOD, August 21, 2019

CrossFit 8/21/19

Metcon (Time)
Barbell cycling

For Time:
10 Squat Cleans (45%)
8 Squat Cleans (55%)
6 Squat Cleans (65%)
4 Squat Cleans (75%)
2 Squat Cleans (85%)
Metcon (AMRAP – Rounds and Reps)
15 min amrap

60 Double Unders
30/24 Calorie Row
5 Power Cleans (165/115)
5 Hang Squat Cleans (165/115)
5 Squat Cleans (165/115)

WOD
CrossFit All Levels WOD, August 20, 2019

Crossfit 8/20/19

Shoulder Press (5 x 3)
Metcon (8 Rounds for reps)
8 rounds for reps

20 Seconds On / 10 Seconds Off:

1 Round:
Strict Pull-ups
Assault Bike Calories
Strict Handstand Push-ups
Row Calories

***You will rotate through all of these movements, 8 times. Not like a typical tabata where you complete 1 movement and then move on***

WOD
Fire WOD, August 20, 2019

FIRE 8/20/19

Metcon
2 rounds of run or row

400m moderate
200m fast
1:00 rest
200m moderate
400m fast
1:00 rest
Metcon (AMRAP – Reps)
8 rounds of :20 :10 off rotating between:

Strict pull ups
Bike for cals
Bar or dB strict press
Row for cals