WOD
Fire WOD, July 12, 2019

FIRE 7/12/19

Metcon
10 min emom

Odd = 7/5 ball slams + 2 shuttle sprints
Even = :30 hollow rocks or mtn climbers w/ feet on sliders
Metcon (Time)
Every x 6 rounds

15/12 cal row
9 squat clean wall balls
6 burpees to 6" target

WOD
CrossFit All Levels WOD, July 12, 2019

Crossfit 7/12/19

Back Squat ( Stamina Squats x 4 rounds)
9 Back Squats @ 70% of 3RM Back Squat
Metcon (Time)
3 rounds for time

40/30 Calorie Row
20 Lateral Burpees Over Bag
10 Squat Clean Wallballs

Every wallball has to start from the floor and pass through the squat clean

WOD
CrossFit All Levels WOD, July 11, 2019

Crossfit 7/11/19

Accessory
Turkish get ups

https://youtu.be/-_zTytmHM94

Metcon (Time)
Handstand Pushup Biathalon

For Time
500m Row, 27 Handstand Pushups
500m Row, 21 Handstand Pushups
500m Row, 15 Handstand Pushups

***Each break in the handstand pushups requires a 100m penalty run***

WOD
Fire WOD, July 11, 2019

FIRE 7/11/19

Metcon (Calories)
3 rounds

1:00 ski erg fast
1:00 row mod
1:00 run easy
1:00 rest
Metcon (AMRAP – Rounds and Reps)
12 min amrap

250m row or run
15 sit ups
10 db strict press

WOD
CrossFit All Levels WOD, July 10, 2019

Crossfit 7/10/19

Metcon (Weight)
Barbell Cycling – Snatch
On the 2:30 x 5 Sets

3-Position Power Snatch
3-Position Squat Snatch

Barbell load – 55% of 1RM Snatch

Complex = (6) repetitions:
1 High Hang Power Snatch (pocket-level)
1 Hang Power Snatch (knee-level)
1 Power Snatch (from the floor)
1 High Hang Squat Snatch (pocket-level)
1 Hang Squat Snatch (knee-level)
1 Squat Snatch (from the floor)

Metcon (Time)
On the 4:00 x 5 Rounds

9 Box Jump Overs (30"/24")
15 Front Squats (95/65)
15/12 Calorie Assault Bike

WOD
Fire WOD, July 10, 2019

FIRE 7/10/19

Metcon
Circuit – 4 rounds for quality

10 yard lateral band walk (each leg)
10 db lying tri extensions
10 db hammer curl
Metcon (Time)
Every 4:00 x 5 rounds

9 box jump overs
15 db front squats
15/12 cal bike

WOD
CrossFit All Levels WOD, July 9, 2019

Crossfit 7/9/19

Accessory
Ring Muscle-Ups
1 Attempt for Max Reps (Kipping)
-or-
1 Attempt for max pullups
Muscle-ups (max reps, kipping)
Pull-ups (max reps, kipping )
Metcon (Time)
For time

21 Deadlifts, 400m Run
15 Deadlifts, 400m Run
9 Deadlifts, 400m Run

Barbell – 225/155

WOD
Fire WOD, July 9, 2019

FIRE 7/9/19

Metcon (Calories)
5 rounds of rowing

1:00 row mod
:30 easy
:30 sprint
1:00 rest
Score is total cals
Metcon (Time)
For time

400m run, 21 kbs, 21 t2b/hanging knee raises
400m run, 15 kbs, 15 t2b
400m run, 9 kbs, 9 t2b

WOD
CrossFit All Levels WOD, July 8, 2019

CrossFit 7/8/19

Metcon (Weight)
Stamina Squatting

Alternating On the Minute x 12 (6 Rounds)

Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats

Barbell – 60% of 3-Rep Back Squat on *both* lifts.

Front Squat (1 x 3 )
Back Squat (1 x 6 )
Metcon (Time)
For time

2K Row
Directly into 10 Rounds:
3 Power Cleans
6 Pushups
9 Air Squats

Barbell – 155/105