WOD
CrossFit All Levels WOD, March 18, 2019

Crossfit 3/18/19

Metcon (AMRAP – Reps)
With a 12:00 Clock: Max Strict Ring Muscle-Ups*

*On the 0:00, 4:00, and 8:00:
25/18 Calorie Row
50 Double-Unders
Time remaining: muscle-ups.

**Sub strict c2b or strict pullups
**Score is total m/u, etc. (row, d/u don’t count for score)

Metcon (Time)
For time

800m Run
–directly into–
5 Rounds:
10 CTB Pull-Ups
30 Air Squats
–directly into–
800m Run

WOD
Fire WOD, March 18, 2019

FIRE 3/18/19

Metcon (Calories)
Every 2:00 for 5 rounds

:40 bike fast
Score is total cals
(go hard each round)
Metcon (Time)
For time

800/600m run or row
Then
4 rounds
10 pull ups
20 squats
30 sit ups
Then
800/600 m run or row

WOD
CrossFit All Levels WOD, March 16, 2019

CrossFit 3/16/19

Metcon (Time)
In teams of three for time

:
60/40 Calorie Assault Bike, Deadlifts 75 Front squats (75/55)
60/40 Calorie Assault Bike, 60 Deadlifts, 60
Front squats (95/65)
60/40 Calorie Assault Bike, 45 Deadlifts , 45 Front squats (115/80)
60/40 Calorie Assault Bike, 30 deadlifts, 30 Front squats (135/95)
60/40 Calorie Assault bike, 15 Deadlifts,’15 Front squats, (155/105)

WOD
Fire WOD, March 16, 2019

FIRE

Metcon
12 min emom

Odd = 30 years sled push heavy
Even = 5 ball slams + 2 sprints
Metcon (Time)
Every 1:30 for 10 rounds

3 burpees
6 cal row
12 sit ups

1:15 cal each round
Record fastest round

WOD
CrossFit All Levels WOD, March 15, 2019

Crossfit 3/15/198

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
period

CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 chest-to-bar pull-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
period

CrossFit Games Open 19.4 Teens (Ages 14-15) (AMRAP – Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest
period

CrossFit Games Open 19.4 Masters Scaled (55+) (AMRAP – Reps)
3 rounds of:
10 snatches 45lb/35lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 jumping chest-to-bar pull-ups
12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest
period

CrossFit Games Open 19.4 Teens Scaled (Ages 14-15) (AMRAP – Reps)
3 rounds of:
10 snatches 45lb/35lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest
period

WOD
Fire WOD, March 15, 2019

FIRE 3/15/19

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
period

CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 chest-to-bar pull-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
period

CrossFit Games Open 19.4 Teens (Ages 14-15) (AMRAP – Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest
period

CrossFit Games Open 19.4 Masters Scaled (55+) (AMRAP – Reps)
3 rounds of:
10 snatches 45lb/35lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 jumping chest-to-bar pull-ups
12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest
period

CrossFit Games Open 19.4 Teens Scaled (Ages 14-15) (AMRAP – Reps)
3 rounds of:
10 snatches 45lb/35lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest
period

Accessory
Optional accessory work:
4 rounds 10 ghd sit ups
15 banded hip ext.
2 wall climbs + hold

WOD
CrossFit All Levels WOD, March 14, 2019

Crossfit 3/14/19

Romwod/Mobility
15 mins
Metcon
Rotating stations "On the 1:30" x 18:00 (Twice through)

Station #1 – 1:00 Moderate Row/Bike/Ski/Run
Station #2 – 10 Thrusters (95/65) + 10 Pull-Ups
Station #3 – 1:00 Moderate Row/Bike/Ski/Run
Station #4 – 10 Front Squats (95/65) + 3-5 Bar MU
Station #5 – 1:00 Moderate Row/Bike/Ski/Run
Station #6 – 10 Hang C&J (95/65) + 5 Burpees over the bar

WOD
Fire WOD, March 14, 2019

FIRE 3/14/19

Metcon (4 Rounds for reps)
Every 4 mins for 4 rounds

400m run fast
400m Run (Time)
Max Effort 400m Run
Metcon (3 Rounds for reps)
Rotate every 1:30 x 3 rounds

Station 1 = 1 min bike
Station 2 = 10 thrusters + 10 pull ups or ring rows
Station 3 = 1:00 row
Station 4 = 10 ball slams + 10 dips/push ups

Score is cals on bike/row

WOD
CrossFit All Levels WOD, March 13, 2019

Crossfit 3/13/19

Overhead Squat (1 x 1)
15 minutes to build to a heavy single
Metcon (Time)
21-15-9

Deadlifts (185/135)
Overhead Squats (95/65)
**One bar…add/remove weights yourself each round. You will appreciate the rest**

WOD
Fire WOD, March 13, 2019

FIRE 3/13/18

Metcon (6 Rounds for reps)
Every 2:00 for 6 rounds

250m run or row fast
Metcon (4 Rounds for reps)
4 x 3 min amrap

15 wall balls
3 x 40 yard sprint
max cal bike
1:00 rest between rounds

Score is total cals on bike