WOD
Fire WOD, April 10, 2019

FIRE 4/10/19

Metcon (Distance)
12 min row moderate

**Every 2:00 starting at 0:00 perform 7/5 burpee pull ups
Metcon (AMRAP – Rounds and Reps)
15 min amrap

10 push press
12/10 cal bike
14 ball slams
16 sit ups

WOD
CrossFit All Levels WOD, April 9, 2019

Crossfit 4/9/19

Strict Handstand Push-ups (AMRAP – Reps)
1 Attempt for Max Reps
Metcon (AMRAP – Rounds and Reps)
4 min amrap

27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee BJO (24"/20")

—rest 4:00—

Metcon (AMRAP – Rounds and Reps)
4 min amrap

27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee BJO (24"/20")

—rest 4:00—

Metcon (AMRAP – Rounds and Reps)
4 min amrap

27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee BJO (24"/20")

WOD
Fire WOD, April 9, 2019

FIRE 4/9/19

Metcon (Calories)
5 rounds for calories

:45 bike, nasal breathing only
:45 bike fast
:30 rest
Metcon (4 Rounds for reps)
4 rounds x 4:00 amrap

250m run
12 hang power cleans
9 burpee step ups

Rest 2:00 between amraps
Run is worth 2 reps, one out and one in

WOD
CrossFit All Levels WOD, April 8, 2019

Crossfit 4/8/19

Back Squat (Weight)
6 reps @ 65%
3 reps @ 70%
6 reps @ 65 %
3 reps @ 75%
6 reps @ 65%
3 reps @ 80%

Rest 2 min between each set
Record your 80% or highest successful set

Metcon (Time)
5 rounds for time

3 muscle ups
6 power snatch (135/95)
9 t2b
200m run

Sub 10 pull ups + 10 dips

WOD
Fire WOD, April 8, 2019

FIRE 4/8/19

Metcon (Time)
4 rounds for time

25 air squats
400m run
Metcon (AMRAP – Rounds and Reps)
12:00 amrap

8 pull ups
10 alt hang db snatch
12/10 cal bike

WOD
CrossFit All Levels WOD, April 6, 2019

Crossfit 4/6/19

Metcon (Time)
In teams of three
2 Rounds (30 Minute Time Cap)

200 Meter Run (together)
100 Power Snatches (75/55)
200 Meter Run (together)
100 Box Jump Overs (24/20)
200 Meter Run (together)
100 Thrusters (75/55)

WOD
Fire WOD, April 6, 2019

FIRE 4/6/19

Metcon (Calories)
5 rounds

1:00 bike fast
1:00 row or run easy
1:00 rest

Score is total cals on bike

Metcon (4 Rounds for reps)
Every 4:00 for 4 rounds

400m run
21 rkbs
12 pull ups

WOD
Fire WOD, April 5, 2019

FIRE 4/5/19

Metcon (4 Rounds for reps)
Every 4:00 for 4 rounds

500m row fast

Record splits for each round

Metcon (AMRAP – Rounds and Reps)
15 min amrap

250m run
15 ball slams
10 tb or hanging knee raises

WOD
CrossFit All Levels WOD, April 5, 2019

Crossfit 4/5/19

Metcon (Weight)
Push Press + Push Jerk complex

5 sets of 2+2
**Build from 60%**
Push Press (Weight)
Push Jerk (Weight)
Macho Mile (Time)
4 rounds

400 Meter Run
3 Rounds of "Macho Man" (135/95)

**1 Round of "Macho Man":
3 Power Cleans + 3 Front Squats + 3 Push Jerks