CrossFit Firebase Orlando

WOD/Blog

Monday, 09-25-2017

Strength 20 rep back squat Week 4 Conditioning 8 minute AMRAP 10 calorie row 8 power snatches 95/65 6 hand release push ups Cash Out 100 meter sprint×5 Rest one minute between each Sprint Interested in learning more about CrossFit Firebase, Orlando’s premier CrossFit affiliate gym. Contact Us to find out more.

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The Rock working out

Saturday – Survival of the Swolest

Teams of 4 – “Survival of the Swolest” 8 rope climbs, u-go-i-go Sled push between cones (team relay) – 1 plate 8 rope climbs Sled push between cones (team relay) – 2 plates 4 rope climbs Sled push between cones (team relay) – 3 plates 4 rope climbs Sled push between cones (team relay) – […]

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Friday, 09-22-2017

Strength — Deadlifts 2×5 @ 75% — Normal Deadlifts 2×5 @ 75% of Clean 1RM using Clean Grip 2×5 @ 75% of Snatch 1RM using Snatch Grip All reps completed in sets but not touch and go. Let the weight settle for a few seconds, concentrate on starting position. Conditioning — Lurong WOD Raising the […]

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Thursday, 09-21-2017

Warm Up 200m run 5 reps of each movement from the WOD as a group No Vest Conditioning — Cardio “Perfect 10” Take the top movement off each round until left with one movement and a run RX Weight Vest 10 — HSPUs 10 — Burpees 10 — Lateral Lunges 10 — Mountain Climbers 10 […]

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Wednesday, 09-20-2017

Strength — Presses Work up to 75% of push jerk 2×5 Push Jerk @ 75% PJ 1rm 2×5 Push Press @ 75% PP 1rm 2×5 Strict Press @ 75% SP 1rm Conditioning AMRAP 3 x4 500/400M Row Max Effort Wall Balls 20/14 1 minute rest between each AMRAP Score is total Reps Interested in learning […]

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Strongman, Tuesday 9/12/2017

A) 10′ EMOM Evens – Bench Press – 4 reps @ 75-80% Odds –  30″ KB holds B) Strongman Medley 5 tire flips + sled drag + sandbag carry C) Slammer ball murphy loop drill x 2 1) 20 ball slams 2) 30 russian twists 3) 16 alternating slam ball pushups 4) 25 situps with […]

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Tuesday, 09-19-2017

Group Warm Up Warm up squat snatch, squat clean, and deadlift Conditioning — Team of Two 30 Synchro Burpees 30 Deadlifts each. 1 rep you go I go. 185/125 205/140 225/155 30 Synchro Push Ups 30 Power Cleans each. 1 rep you go I go. 135/95 155/105 185/125 30 Partner walking planks. Like a normal […]

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