WOD
CrossFit All Levels WOD, January 17, 2019

2019-01-16 07:00:00.000000
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Crossfit 1/17/19

Skill
15 minutes of skill work or mobility
Metcon (Calories)
6 min amrap with a partner

Partner 1 – Row
Partner 2 – Handstand Hold
–Switch as needed, cannot row if partner is not holding (sub HEAVY OH hold)
–Score Calories

–rest 2 min–

Metcon (AMRAP – Reps)
5 min amrap with a partner

Partner 1 – Pushups
Partner 2 – Plank Hold at top of pushup
–Switch as needed, cannot pushup if partner is not holding
-score is push ups
–rest 2 min–
Metcon (AMRAP – Reps)
4 min amrap with a partner

Partner 1 – Clean and Jerk (135/95)
Partner 2 – Hang from Rig
–Switch as needed, cannot do clean and jerk if paratner is not holding
Score is clean and jerks

WOD
Fire WOD, January 17, 2019

2019-01-16 07:00:00.000000
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FIRE 1/17/19

Metcon
4 rounds for quality

15 banded hip bridges with feet on wall
15 banded knees out with feet on wall
10 no push up renegade rows
10 dB lying triceps extension
Metcon (Time)
5 rounds

1:00 row
12 ball slams
9 push press
3 lap recovery run

WOD
CrossFit All Levels WOD, January 16, 2019

2019-01-15 07:00:00.000000
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Crossfit 1/16/19

Front Squat (7 Sets of 2, On the 1:30)
1 Pause (3 seconds in bottom)
+
1 Regular Front Squat
Metcon (Time)
3 rounds

10 Chest to Bar Pull-ups
10 Front Squats (135/95)
10 Barbell Facing Burpees

WOD
Fire WOD, January 16, 2019

2019-01-15 07:00:00.000000
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FIRE

Metcon (5 Rounds for reps)
5:00 row, 2:00 rest
4:00 row, 1:30 rest
3:00 row, 1:00 rest
2:00 row
Metcon (AMRAP – Rounds and Reps)
10 min amrap

12 burpees
10 squats with plate
8 pull ups

CORE

WOD
Fire WOD, January 15, 2019

2019-01-14 07:00:00.000000
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FIRE 1/15/19

Metcon
12 min emom

Odd = 5-10-15-20 shuttle sprint
Even = 3/2 wall climbs
Metcon (2 Rounds for reps)
Every 3 min x 6 rounds

1:00 run
12 alt hang db snatch
12 db front rack lunges

Record slowest and fastest rounds

WOD
CrossFit All Levels WOD, January 15, 2019

2019-01-14 07:00:00.000000
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Crossfit 1/15/19

Metcon
On the 2:00 x 5 Rounds

8 Kipping Handstand Push-ups
15 Yard Front Rack Lunge (95/65)
No measure. For quality!!!
Metcon (Time)
For time

50/35 Calorie Assault Bike
100 Double-Unders
1000 Meter Row
100 Double-Unders
50/35 Calorie Assault Bike

WOD
CrossFit All Levels WOD, January 14, 2019

2019-01-13 07:00:00.000000
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CrossFit 1/14/19

Metcon (Weight)
Snatch complex
On the min x 10

Snatch Deadlift + Floating Power Snatch
**Floating Snatch – starts just off the floor + pause in catch
**You will deadlift to hips, then lower the bar to just an inch off the floor (DON’T TOUCH). Then power snatch and pause for 2 seconds in the receiving position. Then stand.
Metcon (Time)
1-2-3-4-5-6-7-8-9-10

Burpee Box Jump Overs
Toes to Bar
Power Snatch (75/55)

WOD
Fire WOD, January 14, 2019

2019-01-13 07:00:00.000000
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–>

FIRE

Metcon (AMRAP – Reps)
5 rounds

:30 bike standing
:30 bike fast
:30 Max DU or singles
1:00 rest
Metcon (5 Rounds for reps)
Every 3 min for 5 rounds

1:00 row or bike
30 yard sled push / mod weight
Max DB hang cleans until 2:20

WOD
CrossFit All Levels WOD, January 12, 2019

2019-01-11 07:00:00.000000
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CrossFit 1/12/19

Metcon (Time)
In teams of 3

3 Rounds:
30 Kipping Handstand Push-ups
15 Bar Muscle-ups

Directly Into…

30 Power Clean and Jerks (115/80)
30 Power Clean and Jerks (135/95)
30 Power Clean and Jerks (155/105)
30 Power Clean and Jerks (185/135)
30 Power Cleans and Jerks (205/145)
30 Power Cleans and Jerks (225/155)

WOD
Fire WOD, January 12, 2019

2019-01-11 07:00:00.000000
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–>

FIRE

Metcon
10:00 emom

5 push ups + 2 x 30 yard sprint
Metcon (5 Rounds for reps)
Every 4:00 for 5 rounds

15/12 cal bike
12 dB hang cleans
Max burpees until 3:00
Burpees can be done over dB