WOD
Fire WOD, June 25, 2019

FIRE 6/25/19

Metcon (3 Rounds for reps)
Rowing

3 rounds
1:00 mod + :30 easy
:45 fast + :30 easy
:30 faster + :30 easy
:15 fastest + 1:00 rest
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

WOD
CrossFit All Levels WOD, June 25, 2019

Crossfit 6/25/19

Metcon (AMRAP – Reps)
12 min alternating emom

Odd – C2B
Even – Dynamic Push-ups

Pick a number and stick with it!

Big Helen (Time)
3 rounds for time

600 Meter Run
21 KBS (70/53)
7 Bar Muscle-Ups
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

WOD
Fire WOD, June 24, 2019

FIRE 6/24/19

Metcon (AMRAP – Reps)
Every :15 x 32

Alternating between:

3 push ups
3 ring or bar rows

If you stick to the rep scheme for all rounds your score would be 6, scale as needed to keep good form.

Metcon (Time)
4 rounds for time

400m run
40 air squats
(sub 2:00 bike)

CORE
4 rounds for quality
:20 over/ unders
:20 crunches
:20 flutter kicks

100 rest

WOD
Fire WOD, June 22, 2019

FIRE 6/22/19

Metcon
5 rounds

15 yard sled push
200m run
15 yard sled pull
Metcon (Time)
Every 3:00 x 5 rounds

1:00 bike fast
5/arm hang db clean and jerk
15 yard oh walking lunge with db

WOD
CrossFit All Levels WOD, June 22, 2019

Crossfit 6/22/19

Metcon (Time)
In Teams of 3, with a 30:00 Time Cap

800m Slamball Run (50/30)
75 Box Jumps (24"/20")
50 Power Clean and Jerks (155/105)
15 Rope Climbs (15′)
50 Power Clean and Jerks (155/105)
75 Box Jumps (24"/20")
800m Slamball Run (50/30)

**Run together,partition other reps as needed**

WOD
CrossFit All Levels WOD, June 21, 2019

Crossfit 6/21/19

Power Snatch (On the 1:30 x 7 Set)
1 Snatch Pull
1 Low Hang Power Snatch
Metcon (Time)
On the 4:00 x 5 rounds

12/9 Calorie Assault Bike
9 Barbell-Facing Burpees
6 Power Snatches (135/95)

**Score slowest round**

WOD
Fire WOD, June 21, 2019

FIRE 6/21/19

Metcon (Calories)
12 min emom

Min 1 = Ski erg fast
Min 2 = :30 banded lateral steps
Min 3 = :30 battle ropes
Metcon (AMRAP – Rounds and Reps)
12 min amrap

15/12 cal bike
9 hang power cleans
6 bar facing burpees

WOD
Fire WOD, June 20, 2019

FIRE 6/20/19

Metcon
10 min emom

Odd= 7/5 ball slams + 2 shuttle sprints
Even = 7/5 push ups + 30 yard bear crawl
Metcon (Time)
Every 3:00 x 5 rounds

15/12 cal row
12 push press
12 ghd sit ups