CrossFit Firebase Orlando

WOD/Blog

Friday, 07-28-2017

  Strength:  Snatch 60×2 65×2 70×2 75×2 80×2 85×2 (90×1)2 Conditioning:  EMOM 10 5 Deadlift L1 — 1x Bodyweight L2 — 1.25x Bodyweight L3 — 1.5x Bodyweight 5 Box Movement L1 — Step Up — Box @ Parallel L2 — Jump — 24” / 20” L3 — Jump Over — 24” / 20” Cash Out:  […]

Continue Reading

Thursday, 07-27-2017

  Skill:   Double Unders Conditioning — Tabata Bodyweight Air Squat Burpee Alternating Jumping Lunge Mountain Climber Air Squat Burpee Alternating Jumping Lunge Mountain Climber 1 Minute Rest Barbell — 75# / 55# Alternating Lunge — Front Rack Strict Press Romanian Deadlift Power Clean Alternating Lunge — Front Rack Strict Press Romanian Deadlift Power Clean […]

Continue Reading

Wednesday, 07-26-2017

Strength:  Split Jerk 60×2 65×2 70×2 75×2 80×2 85×2 (90×1)2 Conditioning. For Time  9, 15, 21, 15, 9   V Ups Dumbbell Thruster (30+/15+) Cauldrons (45/25) 1 Rope Climb After Each RoundCash Out:  Strict Press Negatives (explode up, 5 seconds down) 3×5 @ 6   Interested in learning more about CrossFit Firebase, Orlando’s premier CrossFit […]

Continue Reading

Strongman, 07-25-2017

Part A EMOM 10 3 Back Squat 65% 15M Farmer Carry Part B Fat Bar Gauntlet 1 Clean + 1 Front Squat + 1 Jerk + 1 Front Squat Part C Circle of Life 20/20 2 Rounds Hollow Rocks, Jumpies, Flutter Kicks, Lunges, Bicycles, Jumping Lunges   Interested in learning more about CrossFit Firebase, Orlando’s […]

Continue Reading

Tuesday, 07-25-2017

Warmup — 3 Rounds 100m Run 5 PVC Front Squat 5 PVC Hang Squat Clean 5 PVC Pass Through 5 PVC Hang Power Snatch 5 PVC Around the World   Conditioning — Team of Two 5 Rounds Working Partner — Power Snatch @ 75# / 55# L1 — 6 Reps Each L2 — 8 Reps […]

Continue Reading

Monday, 07-24-2017

Strength Squat Clean 60×2 65×2 70×2 75×2 80×2 85×2 (90×1)2 Conditioning — 21, 18, 15, 12, 9, 6, 3 Reps Slam Ball Russian Twist — Left + Right = 1 Slam Ball Push Ups — One Hand On / One Off — Alternating 200m Run With Ball After Each Round Cash Out — Pause Back […]

Continue Reading

Saturday, 07-22-2017

For Time, Teams of 4, Split Reps 80 Ball Slams Flip Tire to 200m Mark (Run back to the gym) 60 OHS 95/65 Flip Tire to 400m Mark (Run back to the gym) 80 Toes 2 Bar Flip Tire to 200m Mark (Run back to the gym) 60 Man Makers 30+/20+ Flip Tire back to […]

Continue Reading