WOD
CrossFit All Levels WOD, January 29, 2019

2019-01-28 07:00:00.000000
[timezone_type] => 3
[timezone] => America/Indiana/Indianapolis
)

current: DateTime Object
(
[date] => 2019-01-29 04:21:43.000000
[timezone_type] => 3
[timezone] => UTC
)

diff: DateInterval Object
(
[y] => 0
[m] => 0
[d] => 0
[h] => 16
[i] => 21
[s] => 43
[weekday] => 0
[weekday_behavior] => 0
[first_last_day_of] => 0
[invert] => 0
[days] => 0
[special_type] => 0
[special_amount] => 0
[have_weekday_relative] => 0
[have_special_relative] => 0
)
–>

Crossfit 1/29/19

Skill
15 min skill or mobility work
Metcon (Time)
For time

25-20-15-10-5:
Box Jump Overs (24"/20")
Toes to Bar

Directly Into…

5-10-15-20-25:
Hang Power Snatch (75/55)
Wallballs (20/14)

WOD
Fire WOD, January 29, 2019

2019-01-28 07:00:00.000000
[timezone_type] => 3
[timezone] => America/Indiana/Indianapolis
)

current: DateTime Object
(
[date] => 2019-01-29 04:38:09.000000
[timezone_type] => 3
[timezone] => UTC
)

diff: DateInterval Object
(
[y] => 0
[m] => 0
[d] => 0
[h] => 16
[i] => 38
[s] => 9
[weekday] => 0
[weekday_behavior] => 0
[first_last_day_of] => 0
[invert] => 0
[days] => 0
[special_type] => 0
[special_amount] => 0
[have_weekday_relative] => 0
[have_special_relative] => 0
)
–>

FIRE 1/29/19

Metcon (4 Rounds for reps)
Bike
4 Rounds

1:00 bike mod/fast
:30 bike easy
1:00 bike faster
:30 bike easy
:30 bike sprint
1:00 rest
Metcon (AMRAP – Rounds and Reps)
6 min amrap

10 box jumps or steps
15 sit ups
2 shuttle run

Rest 2 min

Metcon (AMRAP – Rounds and Reps)
6 min amrap

10 wall balls
15 kbs
2 shuttle run

WOD
CrossFit All Levels WOD, January 28, 2019

2019-01-27 07:00:00.000000
[timezone_type] => 3
[timezone] => America/Indiana/Indianapolis
)

current: DateTime Object
(
[date] => 2019-01-28 04:04:38.000000
[timezone_type] => 3
[timezone] => UTC
)

diff: DateInterval Object
(
[y] => 0
[m] => 0
[d] => 0
[h] => 16
[i] => 4
[s] => 38
[weekday] => 0
[weekday_behavior] => 0
[first_last_day_of] => 0
[invert] => 0
[days] => 0
[special_type] => 0
[special_amount] => 0
[have_weekday_relative] => 0
[have_special_relative] => 0
)
–>

Crossfit 1/28/19

Deadlift (7 x 2)
Push Press (5 x 3)
***Super set between DL and PP…build both from 70%***
Metcon (Time)
For time

1,000 Meter Row

Directly Into…

3 Rounds:
21 Deadlifts (135/95)
15 Barbell Facing Burpees
9 Push Jerks (135/95)

**Compare to 8.31.18**

WOD
Fire WOD, January 28, 2019

2019-01-27 07:00:00.000000
[timezone_type] => 3
[timezone] => America/Indiana/Indianapolis
)

current: DateTime Object
(
[date] => 2019-01-28 04:04:39.000000
[timezone_type] => 3
[timezone] => UTC
)

diff: DateInterval Object
(
[y] => 0
[m] => 0
[d] => 0
[h] => 16
[i] => 4
[s] => 39
[weekday] => 0
[weekday_behavior] => 0
[first_last_day_of] => 0
[invert] => 0
[days] => 0
[special_type] => 0
[special_amount] => 0
[have_weekday_relative] => 0
[have_special_relative] => 0
)
–>

FIRE 1/28/19

Metcon
5 rounds

1:00 run nasal breathing
1:00 run fast
:30 run moderate (try to get nasal)
:30 rest
Compare distance each round
Metcon (AMRAP – Rounds and Reps)
15 min amrap

20/15 cal row
15 ball slams
10 push press

WOD
CrossFit All Levels WOD, January 26, 2019

2019-01-25 07:00:00.000000
[timezone_type] => 3
[timezone] => America/Indiana/Indianapolis
)

current: DateTime Object
(
[date] => 2019-01-26 02:37:49.000000
[timezone_type] => 3
[timezone] => UTC
)

diff: DateInterval Object
(
[y] => 0
[m] => 0
[d] => 0
[h] => 14
[i] => 37
[s] => 49
[weekday] => 0
[weekday_behavior] => 0
[first_last_day_of] => 0
[invert] => 0
[days] => 0
[special_type] => 0
[special_amount] => 0
[have_weekday_relative] => 0
[have_special_relative] => 0
)
–>

CrossFit

Partner Cindy (AMRAP – Rounds and Reps)
20 min amrap

Alternating rounds of
5 pull-ups
10 pushups
15 air squats

WOD
Fire WOD, January 26, 2019

2019-01-25 07:00:00.000000
[timezone_type] => 3
[timezone] => America/Indiana/Indianapolis
)

current: DateTime Object
(
[date] => 2019-01-26 14:19:44.000000
[timezone_type] => 3
[timezone] => UTC
)

diff: DateInterval Object
(
[y] => 0
[m] => 0
[d] => 1
[h] => 2
[i] => 19
[s] => 44
[weekday] => 0
[weekday_behavior] => 0
[first_last_day_of] => 0
[invert] => 0
[days] => 1
[special_type] => 0
[special_amount] => 0
[have_weekday_relative] => 0
[have_special_relative] => 0
)
–>

FIRE 1.26.19

Metcon
Metcon (Time)
12:00 Emom
Odd – 30 yard sled push heavy
Even – 3 x 20 yard shuttle sprint

Rx = body weight on sled

Metcon
Metcon (AMRAP – Rounds and Reps)
12:00 Amrap
12/10 cal bike
8 devils press
10 tuck crunch w/ 1 db

WOD
CrossFit All Levels WOD, January 25, 2019

2019-01-24 07:00:00.000000
[timezone_type] => 3
[timezone] => America/Indiana/Indianapolis
)

current: DateTime Object
(
[date] => 2019-01-25 05:59:31.000000
[timezone_type] => 3
[timezone] => UTC
)

diff: DateInterval Object
(
[y] => 0
[m] => 0
[d] => 0
[h] => 17
[i] => 59
[s] => 31
[weekday] => 0
[weekday_behavior] => 0
[first_last_day_of] => 0
[invert] => 0
[days] => 0
[special_type] => 0
[special_amount] => 0
[have_weekday_relative] => 0
[have_special_relative] => 0
)
–>

CrossFit 1/25/19

Metcon (AMRAP – Reps)
Alternating on the min x 12

Minute 1: 50 Double Unders
Minute 2: 10 HSPU
Metcon (Time)
In a 15 min window

2 Rounds:
30/21 Calorie Row
25 Box Jump Overs (24/20)
20 Front Squats (135/95)

In Time Remaining…

Build to a 1RM:
Squat Clean + Hang Squat Clean + Jerk

Metcon (Weight)
1rm

Squat clean + hang squat clean + jerk

WOD
Fire WOD, January 25, 2019

2019-01-24 07:00:00.000000
[timezone_type] => 3
[timezone] => America/Indiana/Indianapolis
)

current: DateTime Object
(
[date] => 2019-01-25 11:24:59.000000
[timezone_type] => 3
[timezone] => UTC
)

diff: DateInterval Object
(
[y] => 0
[m] => 0
[d] => 0
[h] => 23
[i] => 24
[s] => 59
[weekday] => 0
[weekday_behavior] => 0
[first_last_day_of] => 0
[invert] => 0
[days] => 0
[special_type] => 0
[special_amount] => 0
[have_weekday_relative] => 0
[have_special_relative] => 0
)
–>

FIRE 1/25/19

Metcon
16 min emom

Min 1 = bike mod
Min 2 -= :30 dB floor press
Min 3 = 1:00 shuttle run
Min 4 = :30 dB curls
Metcon (Time)
For time

1k row
Then 4 rounds
9/6 renegade rows
12 medball cleans
12 medball sit ups
1k row

WOD
Fire WOD, January 24, 2019

2019-01-23 07:00:00.000000
[timezone_type] => 3
[timezone] => America/Indiana/Indianapolis
)

current: DateTime Object
(
[date] => 2019-01-24 03:57:29.000000
[timezone_type] => 3
[timezone] => UTC
)

diff: DateInterval Object
(
[y] => 0
[m] => 0
[d] => 0
[h] => 15
[i] => 57
[s] => 29
[weekday] => 0
[weekday_behavior] => 0
[first_last_day_of] => 0
[invert] => 0
[days] => 0
[special_type] => 0
[special_amount] => 0
[have_weekday_relative] => 0
[have_special_relative] => 0
)
–>

FIRE 1/24/19

Metcon (4 Rounds for reps)
4 rounds

1:00 row fast
:30 row easy
1:30 row faster
:30 row easy
:30 sprint
1:00 rest
Metcon (Time)
5 rounds for time

5 lap run
6 chin ups/supine ring/bar rows
9 hang cleans
12 push press

WOD
CrossFit All Levels WOD, January 24, 2019

2019-01-23 07:00:00.000000
[timezone_type] => 3
[timezone] => America/Indiana/Indianapolis
)

current: DateTime Object
(
[date] => 2019-01-24 05:22:12.000000
[timezone_type] => 3
[timezone] => UTC
)

diff: DateInterval Object
(
[y] => 0
[m] => 0
[d] => 0
[h] => 17
[i] => 22
[s] => 12
[weekday] => 0
[weekday_behavior] => 0
[first_last_day_of] => 0
[invert] => 0
[days] => 0
[special_type] => 0
[special_amount] => 0
[have_weekday_relative] => 0
[have_special_relative] => 0
)
–>

Crossfit 1/24/19

Metcon (Weight)
10 min emom

1 Power Snatch +2 OH Squat

**Build from 60%

Metcon (AMRAP – Rounds and Reps)
15 min emom

15 Hang Power Snatches (95/65)
60 Double Unders
15 Overhead Squats (95/65)
30/21 Calorie Row