CrossFit Firebase Orlando

WOD/Blog

Thursday, 11-23-2017

“The Pilgrims” Teams of 3 3000M Row 800m Sled Push 1×45/1×25 300 Hammer Strikes 800m Sled Push 2×45/2×25 1600M Run with Hammer Interested in learning more about CrossFit Firebase, Orlando’s premier CrossFit affiliate gym. Contact Us to find out more.

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Wednesday, 11-22-2017

Warm-up Strength Push or Bench Press 5×5 70% Conditioning 21-15-9 Deadlifts Box Jumps L1 205/145, 24/20 L2 245/170, 24/20 L3 315/205, 30/24 Interested in learning more about CrossFit Firebase, Orlando’s premier CrossFit affiliate gym. Contact Us to find out more.

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Strongman 11/21/2017

A) Extremely heavy sled drag + pulls B) 3 station strongman circuit 1. farmer’s carry 2. bench press 3. 4 heavy d-ball over the shoulders C) Core + Conditioning Interested in learning more about CrossFit Firebase, Orlando’s premier CrossFit affiliate gym. Contact Us to find out more.

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Tuesday, 11-21-2017

Group Warm-up Conditioning. Team of 2 AMRAP 30 60 Double Unders 50 Cal. Row 40 OH Lunges 45/25 Plate 30 T2B 20 DB Snatch 30+/20+ 10 Tire Flips Interested in learning more about CrossFit Firebase, Orlando’s premier CrossFit affiliate gym. Contact Us to find out more.

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Monday, 11-20-2017

Strength Group Warm-up Back or Front Squat 5×5 70% Conditioning 3 Rounds, For Total Reps 1 Minute Wall Balls 20/14 1 Minute Power Snatch 75/55 1 Minute Sit-ups 1 Minute Thrusters 75/55 1 Minute Pull-ups 1 Minute Rest Cash Out Group Walk 400m Interested in learning more about CrossFit Firebase, Orlando’s premier CrossFit affiliate gym. […]

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Saturday, 11-18-2017

Team of 4, You go, I go For Time 300m Equipment Carry (Kettlebell) 200 Kettlebell Swings (53/35) 300m Equipment Carry 24 Tire Flips 300m Equipment Carry (Slam Ball) 160 Ball Slams (20+/15+) 300m Equipment Carry 20 Tire Flips 300m Equipment Carry (Barbell and Bumpers) 120 Hang Power Cleans (115/75) 300m Equipment Carry 16 Tire Flips […]

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Friday, 11-17-2017

Warm-up Strength: Week 2 Deadlift or Sumo Deadlift 5×8 @ 65% Conditioning “Death by Thruster” (95/65) (on minute one: 1 Thruster; minute two: two thrusters; 3-3; 4-4….) Once you can’t complete your last round…. begin your 2K row. Interested in learning more about CrossFit Firebase, Orlando’s premier CrossFit affiliate gym. Contact Us to find out more.

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