WOD
Fire WOD, January 11, 2019

2019-01-10 07:00:00.000000
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FIRE 1/11/19

Metcon (Calories)
16 min emom

Odd = :40 bike fast
Even = 15 yard sled pull-heavy
Metcon (Time)
5 rounds with a partner

Partner 1 = 30 yard sled push heavy
2 x 30 yard sprints
Partner 2 = 20 grasshoppers
15 v-ups
15 yard lunge
Switch when both partners are finished.

WOD
CrossFit All Levels WOD, January 11, 2019

2019-01-10 07:00:00.000000
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Crossfit 1/11/19

Metcon (Weight)
On the 2:00 x 6 rounds

4 Ring Muscle-Ups
7-7-5-5-3-3 Front Squats (155/110)
**squats from the floor**
Metcon (5 Rounds for reps)
5 rounds

1 Minute Wallballs (20/14)
1 Minute Kettlebell Swings (53/35)
1 Minute Bike
1 Minute Rest

WOD
CrossFit All Levels WOD, January 10, 2019

2019-01-09 07:00:00.000000
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Crossfit 1/10/19

Skill
10 min to work on a skill or mobility
Metcon (AMRAP – Reps)
30 min alternating emom

Odd – 15/12 Cal Row
Even – 15 Burpees

**This is meant to be challenging. Pick numbers athletes can hit within :45, giving :15 secs of rest or so. Compare to 7/25/18

WOD
Fire WOD, January 10, 2019

2019-01-09 07:00:00.000000
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FIRE 1/10/19

Metcon
Every 5:00 for 4 rounds

10 db hip thrust or bridge
10 db curls with 3 sec negative
15 GHD hip extension with pause
10 plate front raise with 3 sec negative
Metcon (5 Rounds for reps)
5 rounds

1:00 wall balls
1:00 kb swings
1:00 bike
1:00 rest

WOD
CrossFit All Levels WOD, January 9, 2019

2019-01-08 07:00:00.000000
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–>

Crossfit 1/9/19

Metcon (Weight)
Accessory
On the 90s x 5 Rounds:

Power Clean + Handstand Push-ups
7 Kipping Handstand Push-ups
3-3-2-2-1: Power Cleans (185/135)
Metcon (AMRAP – Rounds and Reps)
20 min amrap

25/18 Calorie Row
50 Double Unders
3 Rounds of "The Chief" (135/95)

1 Round of "The Chief =
3 Power Cleans + 6 Pushups + 9 Air Squats

WOD
Fire WOD, January 9, 2019

2019-01-08 07:00:00.000000
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–>

FIRE 1/9/19

Metcon (4 Rounds for reps)
Every 5:00 for 4 rounds

500m row fast
Record times
500m Row (Time)
Max Effort 500m Row
Metcon (Time)
5 rounds for time

5 lap run or 800m bike
12 push press
10 t2b

WOD
CrossFit All Levels WOD, January 8, 2019
Crossfit 1/8/19

Shoulder Press (1×1 )
15 minutes to build to Heavy Triple
Metcon (AMRAP – Rounds and Reps)
5 min amrap

30/21 Calorie Row
21 Power Snatches (95/65)
Max Lateral Bar Burpees

Rest 5 Minutes

Metcon (AMRAP – Rounds and Reps)
5 min amrap

30/21 Calorie Row
15 Power Snatches (115/80)
Max Lateral Bar Burpees

Rest 5 Minutes

Metcon (AMRAP – Rounds and Reps)
5 min amrap

30/21 Calorie Row
9 Power Snatches (135/95)
Max Lateral Bar Burpees

WOD
Fire WOD, January 8, 2019
FIRE 1/8/19

Metcon (4 Rounds for reps)
4 rounds

:30 bike standing mod/fast
:30 bike fast
:30 bike mod
1:00 run easy
:30 rest
Metcon (AMRAP – Rounds and Reps)
15 min amrap

20/15 cal row
15 ball slams
12/12 push ups
15 sit ups

Goal is 5+ rounds

WOD
Fire WOD, January 7, 2019
FIRE 1/7/19

Metcon (2 Rounds for reps)
2 rounds

4x:20 row fast
:10 rest
1:00 rest
4x:20 strict press
:10 rest
1:00 rest
Metcon (AMRAP – Rounds and Reps)
10 min amrap

12 thrusters
12/9 pull ups or ring rows