“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 »
Strength. Deadlifts Week 5 WOD. 21-15-9 Deadlifts Rx(225/155) RTG(315/205) Box Jumps Rx(24/20) RTG(30/24) Benchmark 400m Run for Time Optional Mobility. Foam Roller Glutes Hamstrings
Friday, 09-18-2015 Read More »
Skill. Rope Climbs WOD. 4 Rounds for Time. Teams of 2 You-go-I-go. Reps split even 500m Row/Partner rest 10 Rope Climbs/Partner holds any style plank 20 Man Makers/Partner holds a hollow position RX: 20+/15+ RTG: 30+/20+ and Legless Rope Climbs
Thursday, 09-17-2015 Read More »
Group Warm Up High knees, Butt kicks, Inch worms… WOD. Chipper* 100 Double Unders (2:1 scale) 90 Sit Ups 800m Run 70 KBS Rx(53/35) RTG(70/53) 60 Cal Row 50 Air Squats 400m Run 30 Pull Ups 20 KB Snatch Rx(53/35) RTG(70/53) 10 HSPU *40 min cap
Tuesday, 09-15-2015 Read More »
Strength. Back Squats Week 5 Barbell Warm up Clean & Jerk WOD. AMRAP 15 200m Run 3 Clean & Jerks 5 T2B L1 135/95 L2 165/115 L3 205/135 Mobility. Foam Roller Lower Back, Hamstrings, Quads, and Glutes
Monday, 09-14-2015 Read More »
