WOD
CrossFit All Levels WOD, August 12, 2019

CrossFit 8/12/19

Metcon (Weight)
Stamina Squats mini-cycle #2

Alternating On the Minute x 12 (6 Rounds)
2 Front Squat
4 Back Squats

Barbell: 72% of 3-Rep Max Back Squat

Front Squat (6 x 2 )
Back Squat (6 x 4 )
Metcon (Time)
For time

21 Bar-Facing Burpees
21 Power Snatches (95/65)
15 Bar-Facing Burpees
15 Overhead Squat (95/65)
9 Bar-Facing Burpees
9 Squat Snatches (95/65)

WOD
Fire WOD, August 12, 2019

FIRE 8/12/19

Metcon
Run

Every 3:00 x 5 rounds
200m mod
100m easy
100m fast
Metcon (Time)
Every 3:00 x 5 rounds

1:00 bike
10 ball slams
10 burpees

2:30 cap per round

WOD
Fire WOD, August 10, 2019

FIRE 8/10/19

Metcon
Run

3:00 mod, 1:00 rest
2 x 400m (2:00) fast with 1:00 rest in between
4 x 250m (1:00) faster with 1:00 rest in between
Metcon (Time)
Every 3:00 x 5 rounds

15/12 cal bike
10 t2b
5 burpees
30 yard empty sled push

Record slowest round
2:30 cap per round

WOD
CrossFit All Levels WOD, August 9, 2019

Crossfit 8/9/19

Bench Press (7 x 3)
Deload week
Linear @ 70%
Metcon (Time)
For time

3 Rounds
21/15 Calorie Row
75 Double Unders

Directly Into…

3 Rounds
20 Hang Dumbbell Snatch (50/35)
12 Lateral Dumbbell Burpees

WOD
Fire WOD, August 9, 2019

FIRE 8/9/19

Metcon
12 min emom

Min 1 = 10/7 pull ups or ring rows + 10/7 push ups
Min 2 = :30 hollow rock or hold
Min 3 = 10 db curls + 10 banded tri press down
Min 4 = Rest
Metcon (AMRAP – Rounds and Reps)
20 min amrap

400m run
30 yard box push
10 hang db snatch or clean and jerks
10 box step ups or jump

WOD
Fire WOD, August 8, 2019

FIRE 8/8/19

1-Mile Run (Time)
Max Effort 1-Mile Run
Metcon (Time)
2 rounds

800m run fast with 2:00 rest in between
800m Run (Time)
Max Effort 800m Run
Metcon (AMRAP – Rounds and Reps)
8 min amrap

10 thrusters
10 pull ups

Rest 3 min

Metcon (AMRAP – Rounds and Reps)
8 min amrap

10 ball slams
10 burpees

WOD
CrossFit All Levels WOD, August 8, 2019

Crossfit 8/8/19

Skill
Deload week

15 minutes skill work:
-Toes 2 Bar
-Knees 2 Elbow
-Knee Raises

Metcon (AMRAP – Rounds and Reps)
8 min amrap

10 Thrusters (95/65)
10 Pull ups

–Rest 3 min–

Metcon (AMRAP – Rounds and Reps)
8 min amrap

10 KB Swing (53/35)
10 Burpees

–Rest 3 min–

Metcon (AMRAP – Rounds and Reps)
8 min amrap

10 Clean & Jerk (135/95)
10 Toes 2 Bar

**During each AMRAP, partner runs 200m. Switch and pick up where partner left off**

WOD
Fire WOD, August 7, 2019

FIRE 8/7/19

Metcon (Calories)
Row

2:00 nasal only
Rest. 1:00
4 x 1:00 fast + :30 easy
Rest 1:00
2:00 nasal only

WOD
Fire WOD, August 6, 2019

FIRE 8/6/19

Metcon (Calories)
Bike

3 x :45 fast + :45 walk/jog
3 x x:30 fast + :30 walk/rest
Rest 1:00
3 x :20 sprint + :40 walk/jog
Metcon (Calories)
3:00 row for cals

1:00 rest
Metcon (AMRAP – Rounds and Reps)
12 mn amrap

200m run
15 sit ups
10 wall balls

1:00 rest

Metcon (Calories)
3:00 row for cals