WOD
Fire WOD, November 16, 2018
FIRE 11/16/18

Metcon (2 Rounds for reps)
Row intervals – 2 rounds

2:00 moderate
:30 fast
1:00 moderate
:30 fast
:30 moderate
:30 fast
2:00 rest
Metcon (2 Rounds for reps)
Every 3 min for 5 rounds

3 lap run or 400m bike
15/12 wall balls
12/9 hrpu

Score is slowest and fastest rounds

WOD
CrossFit All Levels WOD, November 16, 2018
Crossfit 11/16/18

Metcon (Weight)
Alternating On the Minute x 12 (6 Rounds)

Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 72% of 1RM Front Squat (Both Lifts)
Front Squat (6×1)
Back Squat (6×3)
Metcon (AMRAP – Rounds and Reps)
18 min amrap

5 Round Buy-In:
200 Meter Run
10 Overhead Squats (95/65)

In Time Remaining…
Max Rounds and reps:
5 Chest to Bar Pull-ups
7 Kipping Handstand Push-ups
21 Air Squats

WOD
CrossFit All Levels WOD, November 15, 2018
Crossfit 11/15/18

Deadlift (9 Sets Total)
3×3 at 72%
3×3 at 77%
3×3 at 82%
Metcon (AMRAP – Reps)
16 min emom

Min 1 – Cal Bike
Min 2 – 15 GHD (sub med ball sit-ups)
Min 3 – Wall Balls (20/14)
Min 4 – KB Swing (70/53)

WOD
Fire WOD, November 15, 2018
FIRE 11/15/18

Metcon
4 rounds

8 seated z press
10 db row
12 banded hip bridges
Metcon (AMRAP – Rounds and Reps)
15 amrap

15/12 cal row
12 step ups or jumps
10 t2b
8 db c&j

WOD
CrossFit All Levels WOD, November 14, 2018
Crossfit 11/14/18

Barbell Cycling (Benchmark Testing) (AMRAP – Reps)
In a 3 min window

9 Power Snatches
15 Power Cleans
21 Push Jerks

Time Remaining: Max Overhead Squats (135/95)

*Bar should be loaded to a weight that you can complete at least 10 OHS unbroken. Same weight used for the entire cycle*

Metcon (AMRAP – Rounds and Reps)
5 min amrap

Buy-In: 100 Double Unders
Immediately Into…
12 Power Snatches (75/55)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

Metcon (AMRAP – Rounds and Reps)
5 min amrap

Buy-In: 100 Double Unders
Immediately Into…
8 Power Snatches (95/65)
4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

Metcon (AMRAP – Rounds and Reps)
5 min amrap

Buy-In: 100 Double Unders
Immediately Into…
4 Power Snatches (115/80)
4 Burpee Box Jump Overs (24/20)

WOD
Fire WOD, November 14, 2018
FIRE 11/14/18

Metcon (Calories)
20 min emom – Partner Row

Partner 1 row odd minutes
Partner 2 row even minutes
Metcon (AMRAP – Rounds and Reps)
15 min amrap with a partner

30 yard sled push (each)
20 hang power cleans
6 lap run

WOD
CrossFit All Levels WOD, November 13, 2018
Crossfit 11/13/18

Metcon (Weight)
Alternating On the Minute x 12 (6 Rounds)

Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell loaded at 58% of 1RM Front Squat (For Both Lifts)
Front Squat (3×3)
Back Squat (6×6)
Metcon (Time)
Teams of 2
5 Rounds For Time (25:00 Cap)

2 x 100 Meter Plate Run (One Each) (45/25)
2 x 200 Meter Run (One Each)
40/30 Calorie Row (Split As Desired)

WOD
CrossFit All Levels WOD, November 12, 2018
CrossFit 11/12/18

Metcon (AMRAP – Reps)
12 min emom (6 rounds each)

alternating between pull ups and ring dips.
Dunn (AMRAP – Rounds)
Complete as many rounds as possible in 19 minutes of:
3 muscle-ups
1 shuttle sprint, 5 yards, 10 yards, 15 yards
6 burpee box jump-overs, 20-in. box

On the burpees, jump over the box without touching it.
Marine Corps Lance Cpl. Kielin Dunn, 19, of Chesapeake, Virginia, died on Feb. 18, 2010, while supporting combat operations in Helmand Province, Afghanistan. Dunn was assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force in Camp Lejeune, North Carolina.

His friends remember him for his passion and enthusiasm, which extended to athletic activities such as CrossFit and break dancing.

He is survived by his parents, Terri Dunn Campbell and Gary Campbell; sister, Nicole Campbell; and brother, Jonathan Campbell.

WOD
Fire WOD, November 12, 2018
FIRE 11/12/18

Metcon
12 min emom

Odd: 2 shuttle
Sprints
Even: :20 jumping split lunges, or can sub air squats
Metcon (AMRAP – Rounds and Reps)
20 min amrap

8/6 pull ups
10 strict press
12 rkbs
16/14 cal bike or row