CrossFit Firebase Orlando

Vikings Raid #5 & Baseball

The Viking:*
4000m Row
1 Mile Run, with Sledgehammer
200 Sledgehammer Strikes
1 Mile Run, with Sledgehammer
4000m Row

For Time.
(Times posted in comments)

Simulates a Viking Raid in where the Vikings would row to shore, run to battle and complete their raid, run back to shore and row back to the ship.

*Workout created by Dodge. This one goes out to all of you still working in the primary.

or,

FireBase BaseBall

As Many Runs As Possible in 30 minutes of:
1st Base – 10 Push Ups
2nd Base – 10 Air Squats
3rd Base – 10 Burpees

Home Base* (Complete one set of movements per run for value of one point; ie. 1st, 2nd, 3rd base & 10 Pull Ups for one point. 1st, 2nd, 3rd base & 10 Thrusters for one point and so on)
10 Pull Ups
10 Thrusters (135#/95#)
10 Kettlebell Swings (53#/35#)
10 Ball Slams (25#/20#)
10 SDLHP (95#/65#)

Lil Jon, Franco, Maria, Nickle, Lisa & Ramon (not pictured: Peeps)

Interested in learning more about CrossFit Firebase, Orlando's premier CrossFit affiliate gym. Contact Us to find out more.