WOD
Fire WOD, March 12, 2019

FIRE 3/12/19

Metcon (5 Rounds for reps)
5 rounds for cals/reps

1:00 bike fast
1:00 max strict press
1:00 rest
Metcon (Time)
Every 3:00 for 5 rounds

15/12 cal row
12 hang power cleans
9 bar facing burpees

Record slowest round
Keep rounds fast
Time cap is 2:15 each round

WOD
CrossFit All Levels WOD, March 12, 2019

Crossfit 3/12/19

Bench Press (3 Rounds New Round every 3 Minutes)
Max Effort BW Bench
Directly into
ME Pushups
**Compare with 6/14/18**

Record your sets in your notes. Score your highest max effort round

Metcon (Time)
3 rounds for time
30 Double-Unders
30/24 Calorie Row
30 Double-Unders
20 Dumbbell Hang Snatches (50/35)
30 Double-Unders
10 Burpee Box Jump Overs (24"/20")

WOD
CrossFit All Levels WOD, March 11, 2019

Crossfit 3/11/19

Back Squat (6 Sets)
Set #1 – 5 Repetitions @ 70%
Set #2 – 3 Repetitions @ 75%
Set #3 – 5 Repetitions @ 70%
Set #4 – 3 Repetitions @ 80%
Set #5 – 5 Repetitions @ 70%
Set #6 – 3 Repetitions @ 85%
Metcon (Time)
21-18-15

KB Swing (53/35)
CTB Pull-Ups
Push Jerks (115/80)

WOD
Fire WOD, March 11, 2019

FIRE 3/11/19

Metcon (AMRAP – Reps)
5 rounds :20 :10 rest

Battle ropes
Empty sled or box push
Hollow rocks
Plate pop squats

Rest 1 min between stations

Metcon (AMRAP – Rounds and Reps)
15 min amrap

3 x 30 yard shuttle run
15 kb sumo high pull
12 push ups
9 pull ups

WOD
CrossFit All Levels WOD, March 9, 2019

Crossfit 3/9/19

Dork (Time)
6 rounds for time of:
60 Double Unders
30 Kettlebell Swings, 1.5/1 pood
15 Burpees

Scaling:
Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout in less than 25 minutes.
Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.

He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.

He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.

WOD
Fire WOD, March 9, 2019

FIRE 3/9/19

5k Bike TT (Time)
Record your time
Metcon (4 Rounds for reps)
Every 4:00 for 4 rounds

1:30 row fast
15 ball slams
20 yard plate push

WOD
CrossFit All Levels WOD, March 8, 2019

CrossFit 3/8/19

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Masters (55+) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 35b/20lb
50 dumbbell box step-ups 24in/20in
50 5-in. elevated strict HSPU
200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Teens (Ages 14-15) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 35lb/20lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell front-rack lunge 50lb/35lb
50 dumbbell box step-ups
50 5-in. elevated strict HSPU
200-ft. bear crawl

Time cap: 10 minutes

Crossfit Games Open 19.3 Masters Scaled (55+) (AMRAP – Reps)
200-ft. dumbbell front-rack lunge 20lb/10lb
50 dumbbell box step-ups 20in/16in
50 dumbbell strict press 20lb/10lb
200-ft. bear crawl

Time cap: 10 minutes

Crossfit Games Open 19.3 Teens Scaled (Ages 14-15) (AMRAP – Reps)
200-ft. dumbbell front-rack lunge 35lb/20lb
50 dumbbell box step-ups 24in/20in
50 5-in. elevated strict HSPU
200-ft. bear crawl

Time cap: 10 minutes

WOD
CrossFit All Levels WOD, March 7, 2019

Crossfit 3/7/19

Warm-up
Romwod/Mobility
Metcon (4 Rounds for reps)
On the Minute x 16 (4 Rounds)

Min 1 – 7 Box Jump Overs + 7 TTB
Min 2 – 5 Power Snatches + 5 Overhead Squats
Min 3 – 5 Strict Pull-Ups + 7 Kipping HSPU
Min 4 – Recovery Row/Bike/Ski/Jog

Box – 24"/20"
Barbell – 50-55% of your estimated 1RM Snatch.

Score would be 36 reps if done as written. Scale numbers if needed

WOD
Fire WOD, March 7, 2019

FIRE 3/7/19

Metcon (4 Rounds for reps)
4 rounds

1:00 ski erg
10 db upright row
10 banded hip bridge
20 walking lunges with db (at sides or front rack)

Record cals on ski erg for each round

Metcon (AMRAP – Reps)
20 min emom

Min 1 = 7 low box jumps + 7 t2b
Min 2 = 7/5 db hang cleans + 7/5 db front squats
Min 3 = 7/5 strict pull ups + 7/5 dips
Min 4 = easy row/run or rest

WOD
CrossFit All Levels WOD, March 6, 2019

Crossfit 3/6/19

Metcon (AMRAP – Reps)
4 rounds

40 Double-Unders
Max UB Muscle-ups
Rest 1:00 between

**Score Total M/U**/PU
**DU should be UB…if you trip more than once, stopr for that round***

Metcon (Time)
With a partner for time

1k Row (partner holds plank)
80 kb swing (53/35) (partner holds barbell overhead)
60 hang cleans (95/65) (partner holds bottom goblet squat)
40 push-ups (partner holds handstand)
20 Front Rack lunges (95/65) (partner hangs from rig)
1k Row (partner holds plank)

Cap – 30:00