WOD
Fire WOD, March 23, 2019

FIRE

Metcon (4 Rounds for reps)
Every 3 :00 for 4 rounds

:30 row mod
:30 row fast
:30 row easy
:30 row fast
1:00 rest

Score is cals each round

Metcon
20 min emom

Min 1 = 30 yard heavy sled push
Min 2 = 50 DU or 2 lap run
Min 3 = 7/5 man makers
Min 4 = 12/9 cal bike

WOD
CrossFit All Levels WOD, March 22, 2019

Crossfit 3/22/19

Crossfit Games Open 19.5 (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb
Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters (55+) (Time)
33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb
Chin-over-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Teens (Ages 14-15) (Time)
33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb
Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb
Jumping pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters Scaled (55+) (Time)
33-27-21-15-9 reps for time of:

Thrusters 45lb/35lb
Jumping pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Teens Scaled (Ages 14-15) (Time)
33-27-21-15-9 reps for time of:

Thrusters 45lb/35lb
Jumping pull-ups

Time cap: 20 minutes

WOD
Fire WOD, March 22, 2019

FIRE 3/22/19

Crossfit Games Open 19.5 (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb
Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters (55+) (Time)
33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb
Chin-over-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Teens (Ages 14-15) (Time)
33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb
Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb
Jumping pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters Scaled (55+) (Time)
33-27-21-15-9 reps for time of:

Thrusters 45lb/35lb
Jumping pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Teens Scaled (Ages 14-15) (Time)
33-27-21-15-9 reps for time of:

Thrusters 45lb/35lb
Jumping pull-ups

Time cap: 20 minutes

CORE
5 rounds
:20 mtn climbers on sliders
:10 rest
:20hollow rock or hold
:10 rest
:20 plank hold
:10 rest

WOD
CrossFit All Levels WOD, March 21, 2019

Crossfit 3/21/19

Romwod/Mobility
Metcon (AMRAP – Reps)
On The 2:00 x 3 Rounds (18:00)

A) 15/12 Calorie Row, 7 Power Snatches, 7 Overhead Squats
B) 15/12 Calorie Row, 15 GHD Sit-Ups
C) 15/12 Calorie Row, 7 Thrusters, 7 CTB Pull-Ups
Barbell – 95/65

88/79 will be your score
Modify reps as needed

WOD
Fire WOD, March 21, 2019

FIRE 3/21/19

Metcon
3 rounds

800m run/ 4:00 run

Rest 2 mins between rounds

Metcon (AMRAP – Reps)
Every 2 mins for 3 rounds

A. 200m run / 3 laps + 7 kb swings 7 goblet squats
B. 12/10 cal bike + 15 ghd sit ups
C. 10/7 cal row + 7 thrusters + 7 ring rows

61/66 would be your score if you perform all work as described
mod reps as needed

WOD
CrossFit All Levels WOD, March 20, 2019

Crossfit 3/20/19

Back Squat (7 Sets: 1 Pausing Repetition (3s in bottom))
Sets #1+2 – 70%
Sets #3+4 – 73%
Sets #5+6+7 – 76%
Metcon (Time)
For time

On the 0:00…
1 Round:
60/40 Calorie Row
40 DB Power Snatches (50/35)
20 Dynamic Pushups

On the 10:00…
2 Rounds:
25 Box Jump Overs (24"/20")
200m Medball Carry (20/14)
2 Rope Climbs

On the 20:00…
3 Rounds:
15 x 10yd Shuttles (10yd out + 10yd back = 1)
15 Medball Cleans
15 T2B

WOD
Fire WOD, March 20, 2019

FIRE 3/20/19

Metcon
4 rounds for quality

15 banded hip bridges
15 banded knees out
10 pull aparts
5 half kneeling db press
3 rope lowers

WOD
Fire WOD, March 19, 2019

FIRE 3/19/19

Metcon (AMRAP – Reps)
Every 4:00 for 4 rounds

1:00 step ups (can add weight)
2:00 run

Score is total step ups

Metcon (Time)
Every 4:00 x 5

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

Record fastest round

WOD
CrossFit All Levels WOD, March 19, 2019

Crossfit 3/19/19

Metcon (Weight)
Squat Clean Complex
On the 3:00 x 5 Sets:

2 High Hang Cleans (Pockets)
2 Hang Cleans (Knee-Level)
2 Cleans (Floor)

Record the weight for your heaviest successful complex

Metcon (Time)
5 Rounds, "On the 5:00"

15 Barbell-Facing Burpees
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Rx – 135/95

Record your slowest round