CrossFit Firebase

WOD/Blog

Friday, 07-21-2017

Strength: Snatch 60×2 65×2 70×2 75×2 80×2 (85×2)2 Conditioning. 3 Rounds 12 Burpees 9 Snatch 95/65 6 Strict HSPU Cash out: Clean Pulls 4×3 Interested in learning more about CrossFit Firebase, Orlando’s premier CrossFit affiliate gym. Contact Us to find out more.

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Thursday, 07-20-2017

Skill: Double Unders Week 1 Conditioning. Teams of 2 AMRAP 30 10 Front Squats 115/80 10 Cal. Row 10 V-ups 10 Pull-ups 2 Rope climbs * Teammates alternate movements Interested in learning more about CrossFit Firebase, Orlando’s premier CrossFit affiliate gym. Contact Us to find out more.

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Wednesday, 07-19-2017

Strength: OHS 7×2 Conditioning. 5 Rounds for time 400m Run 9 DB Clean and Jerks 35+/20+ 12 Pistols   Interested in learning more about CrossFit Firebase, Orlando’s premier CrossFit affiliate gym. Contact Us to find out more.

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Strongman 7/18/2017

A) Weighted dips + upright rows, superset 4 x 5 @70-75% 2 x 3 @ 80-85% B) Sandbag sprint + toss over bar run with sandbags anyway to rack Toss all bags over rack Run sandbags back C) Core: Bear crawl and push slammer ball to stop sign, crab walk back Interested in learning more […]

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Tuesday, 07-18-2017

Group Warm-up Conditioning.”Filthy Fifty” For Time 50 Box Jumps 24/20 50 Jumping Pull-ups 50 KB swings 53/35 50 Walking Lunges 50 Knees 2 Elbow 50 Push Press 45/35 50 Back Extension 50 Wall Balls 20/14 50 Burpees 50 Double Unders Interested in learning more about CrossFit Firebase, Orlando’s premier CrossFit affiliate gym. Contact Us to […]

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Monday, 07-17-2017

Strength Cleans week 2 60×2 65×2 70×2 75×2 80×2 (85×2)2 Conditioning AMRAP 8 Ascending Ladder by 3’s 3 P. Cleans 3 Hand Release Push-ups 6 P. Cleans 6 Hand Release Push-ups 9 P. Cleans 9 Hand Release Push-ups L1 95/65 L2 115/80 L3 135/95 Cash out Snatch Deadlift 5×5 (3 Second Pause at Power Position) […]

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Saturday, 07-15-2017

Group Warm-up Teams of 3 600M Murphy Loop Relay 9 Rope Climbs 75 T2B 90 Hang Power Cleans 95/65 75 Push-ups 90 DB Snatches 45+/25+ 75 Pull-ups 90 Overhead Squats 95/65 9 Rope Climbs 600M Murphy Loop Relay   Interested in learning more about CrossFit Firebase, Orlando’s premier CrossFit affiliate gym. Contact Us to find […]

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