WOD
Fire WOD, January 23, 2019

2019-01-22 07:00:00.000000
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FIRE 1/23/19

Metcon
5 rounds

:30 bike standing
:30 bike arms only
:30 fast
1:00 easy jog
:30 rest
Metcon (4 Rounds for reps)
4 rounds

1:30 row fast
:30 rest
1:30 amrap
10 wall balls
10 burpees
:30 rest

WOD
CrossFit All Levels WOD, January 23, 2019

2019-01-22 07:00:00.000000
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–>

CrossFit 1/23/19

Push Press (10 rep max )
15 minutes to build to a 10rm
Metcon (AMRAP – Rounds and Reps)
5 min amrap

Buy-In: 50 Wallballs (20/14)
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 5 Minutes

Metcon (AMRAP – Rounds and Reps)
5 min amrap

Buy-In: 35 Wallballs (20/14)
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5 Minutes

Metcon (AMRAP – Rounds and Reps)
5 min amrap

Buy-In: 20 Wallballs (20/14)
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

WOD
CrossFit All Levels WOD, January 22, 2019

2019-01-21 07:00:00.000000
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Crossfit 1/22/19

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

3 Rounds:
21/15 Calorie Assault Bike
7 Pull-ups
7 Toes to Bar
7 Chest to Bar Pull-ups

Directly Into…

3 Rounds:
9 Power Cleans (155/105)
9 Push Jerks (155/105)

WOD
Fire WOD, January 21, 2019

2019-01-20 07:00:00.000000
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–>

FIRE 1/21/19

Metcon
15 min emom

MIn 1 = 3 x 20 yard sprints
Min 2 = 30 yard sled push
Min 3 = :30 russian twists with slam ball
Metcon (Time)
Every 3 min for 5 rounds

1:00 row fast (15/12 cals)
12 db push press
20 db lunges – can be walking or reverse

Score is slowest round

WOD
CrossFit All Levels WOD, January 21, 2019

2019-01-20 07:00:00.000000
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Crossfit 1/21/19

MLK Tribute Wod (Time)
2 Rounds for time

19 Wall Ball Shots (20/14 lb)
29 Strict Pull-Ups
39 calorie Row
39 lateral jumps over rower
19 Man Makers (2 x 25/20 lb dumbbells)
68 T2B
Time Cap: 34 minutes

WOD
Fire WOD, January 22, 2019

2019-01-20 07:00:00.000000
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–>

FIRE

Metcon (Calories)
Rowing

2 x 1:00 row nasal + 1:00 fast
2:00 rest
Then Tabata row sprints
2:00 rest
The 2 x 1:00 nasal + 1:00 fast

Record cals during tabata

Metcon (AMRAP – Reps)
6 min amrap

12/9 cal bike
9 v-ups
6 pull ups

2:00 rest

Metcon (AMRAP – Reps)
6 min amrap

12 slam balls
12/9 push ups
12 sit ups

WOD
CrossFit All Levels WOD, January 19, 2019

2019-01-18 07:00:00.000000
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–>

Crossfit 1/19/19

Metcon (Time)
Teams of 3
For Time (30 Minute Time Cap)

2 Rounds
30 Bar Facing Burpees
30 Hang Squat Cleans (95/65)
30 Toes to Bar
30 Thrusters (95/65)

150/100 Calorie Assault Bike

2 Rounds
30 Bar Facing Burpees
30 Hang Squat Cleans (115/80)
30 Toes to Bar
30 Thrusters (115/80)

150/100 Calorie Assault Bike

2 Rounds
30 Bar Facing Burpees
30 Hang Squat Cleans (135/95)
30 Toes to Bar
30 Thrusters (135/95)

WOD
Fire WOD, January 19, 2019

2019-01-18 07:00:00.000000
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FIRE 1/19/19

Metcon (Calories)
3 rounds

1:30 row fast
:30 rest
1:00 row faster
:30 rest
:30 fastest
1:00 rest
Metcon (Time)
Every 3 min for 5 rounds

15/12 cal bike
12 thrusters
9 t2b or 12 v-ups

Record slowest time

WOD
Fire WOD, January 18, 2019

2019-01-17 07:00:00.000000
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FIRE 1/18/19

Metcon
2 rounds

4x :20 bike + :10 rest
4x :20 seated zpress + :10 rest
Metcon (AMRAP – Rounds and Reps)
20 min amrap with a partner

3 wall balls
30 kb sumo high pulls
30/20 push ups
30 sit ups
30/24 cal row

WOD
CrossFit All Levels WOD, January 18, 2019

2019-01-17 07:00:00.000000
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–>

Crossfit 1/18/19

Metcon (Weight)
15 min to build to a heavy complex

1 Strict Press + 1Push Press + 1 Push Jerk
Metcon (Time)
Task Priority Fight Gone Bad
3 Rounds

30 Wallballs (20/14)
30 Box Jumps (24/20)
30 Sumo Deadlift High Pulls (75/55)
30 Shoulder to Overhead (75/55)
30/21 Calorie Row

–Rest 2 Minutes b/w Rounds–