Skills. Rope climbs and Tire flips WOD. For Time* 6 Tire flips Murphy Loop 1 Leg blaster (20 air squats, 20 lunges, 20 jumping lunges, 20 jumpies) 1 Rope climb 8 Tire flips Murphy loop 1 Leg blaster 1 Rope climb 10 Tire flips Murphy loop 1 Leg blaster 1 Rope climb 12 Tire flips Murphy loop […]
Thursday, 10-01-2015 Read More »
Strength. Power Cleans WOD. “80 Spot” 20 Deadlifts (265/185) 20 S2O (135/95) 20 OHS (115/75) 20 Wall Balls (20/14) Cash Out. 4x 6-8 reps strict pull ups or horizontal ring rows Mobility. Foam roller and lacrosse ball
Wednesday, 09-30-2015 Read More »
Warm Up WOD. “Jacked and Tanned”. For Time* 100 Alternating bicep curls 5 Squat cleans (85% of 1 Rep Max) 10 Burpees and jump on plate 50 Sit ups 50 Push ups 50 Sit ups 50 Push ups 50 Sit ups 50 Push ups 10 Burpees and jump on plate 5 Squat cleans 2000m Row
Tuesday, 09-29-2015 Read More »
Strength: Squat Therapy Week 1 20 Rep Back Squat Cycle Workout of the Day: AMRAP 12′ 10 DB thrusters (25+/15+) 10 renegade rows (25+/15+) 20 Double unders Cash-out: for quality, focus on explosiveness, no rebounding 4 x 5 high box jumps
Monday, 09-28-2015 Read More »
“Magnum 445” Magnum 445 the name of the SH-60 Aircraft that former FireBase member Nate Hemphill’s close friend LT Rob Elortegui was the pilot of. He and 2 other sailors died 10 years ago on 9/24 during a training mission off the coast of North Carolina. The two other sailors who died that night were LT Nick
Saturday, 09-26-2015 Read More »
Strength. Deadlifts WOD. For Time 50 Power Cleans w/ 10 Toe to Bar after every 10 cleans L1(135/95) L2(155/105) L3(185/115)
Friday, 09-25-2015 Read More »
Warm Up. 5 Burpees every 30 secs for five minutes WOD. EMOTM 10 minutes 5-8 Unbroken C2B AMRAP 6 minutes 5 Overhead Squats (135/95) 5 Front Rack Lunges 3 minute rest AMRAP 6 minutes 5 Push Ups 10 Lateral Jumps Over Bar
Thursday, 09-24-2015 Read More »
Strength. Shoulder or Bench Press 1 Rep Max WOD. AMRAP 12 Minutes 6 Deadlifts (185/135) 10 Double Unders 6 Deadlifts (185/135) 20 Double Unders 6 Deadlifts (185/135) 30 Double Unders etc…….increase Double Unders by 10 every round Cash Out 4x100m Farmer Carry AHAP (aka, go heavy or go home)
Wednesday, 09-23-2015 Read More »
Time to get rid of those old and worn out Nano 2’s, but not quite ready to pay the retail price for Nano 5’s! Today is the last day to take advantage of 40% Off Reebok CrossFit Nano 4.0 shoes at Reebok when you use the code NANO4 at checkout. So head over to Reebok.com today
Reebok NANO 4.0 Sale Read More »
Barbell Warm Up WOD. Grace 30 Clean and Jerks for time (135/95) or….Isabel 30 Snatches for time (135/95) Cash Out 2x400m Run w/ 2 minute rest 4x200m Run w/ 1 minute rest 4x100m Run w/ 30 second rest Strongman 6:30 PM Dynamic Sumo Deadlift Farmer Complex (Tire Flips & Prowlers) 2 RPM Weighted Dips 30/30
Tuesday, 09-22-2015 Read More »
