Crossfit 4 Fire Tire WOD’s

“ The Engine Guy WOD” (Partner WOD)

3 rounds for time
100’ Tire Flip
20 Burpees jumping into center of tire and out the other side
100’ Tire Flip back the other way
25 hammer strikes with sledgehammer
50 Double Unders

Note: Once time is back to starting position, partner starts their flips. 

“The Rescue Guy WOD”

3 rounds for time

Tire Drag with Hose Strap 25 feet
Tire Flip back to starting postion
25 pushups (Hand-Release) x 3 (Rest 1-Minute between each round)

“The Truck Guy WOD”

Tire Drag with Hose Strap – 50 feet
10 burpees
Tire Flip - 50 Feet
10 burpees
Sledge Hammer - 50 Strikes Left and Right
10 burpees
Tire Drag with Hose Strap – 50 feet 

10 burpees
Tire Flip - 50 Feet
10 burpees 

Sledge Hammer - 50 Strikes Left and Right 

“The Medic Guy WOD”

3 rounds for time
25 Hammer Strikes Left and Right
50 Double Unders
Tire Flip 50 Feet
Run 200 meters.

“Midnight Run”

12 Rounds for time of

12 Tire Flips

12 Push-ups (Hand-Release)

12 Walking Lunges

12 Burpees

“Working Overtime”

3 Rounds for time of

Tire Flips 50 feet

ARAP Dead Hang Pull-ups

50 Air Squats

“Retirement Age”

For Time:

50 Tire Flips

50 Pull-ups

50 Burpees

50 Wall-ball

“End of the Tour”

Max rounds in 20 minutes of

10 Tire flips

20 Double Unders

30 Pull-Up

“2nd Alarm”

Max Rounds in 20 minutes

10 Tire Flips

15 24kg Kettlebell Swings

20 Knees-to-Elbows

25 Sledge Hammer Strikes Left and Right

“The Academy”

3 Rounds of

Max Flips in 3 minutes

Rest 1 minutes between rounds

followed by

15-12-9 for time of

Pull-ups

Air Squats

HSPU