“50 Shades” 2 person team One person works at a time Runs together holding a band 50 reps total- 25 each per movement 50 partner lateral hops (Partner on the ground, side hops) 50m buddy carry (one carries out, other caries in) 50 Wall balls (20/15) 50 Wall ball sit ups (feet touch, ball touch […]
Saturday, 02-20-2016 Read More »
Group Warm-Up: Partner Wall Ball Sit-Ups/ Toss Warm-Up Conditioning For Time: 50 Calories Row 20 Pull-ups 30 Wall Balls 40 Double Unders 50 Push-ups 40 Double Unders 30 Wall Balls 20 Pull-ups 50 Calories Row *Every 60 seconds, athletes must perform: (L1:1 Burpees, L2: 2 Burpees, 3 Burpees) **35 Minute Time Cap Group Foam Roll
Tuesday, 01-12-2016 Read More »
Group Warm-Up: Partner Wall Ball Sit-Ups/ Toss Warm-Up Conditioning For Time: 50 Calories Row 20 Pull-ups 30 Wall Balls 40 Double Unders 50 Push-ups 40 Double Unders 30 Wall Balls 20 Pull-ups 50 Calories Row *Every 60 seconds, athletes must perform: (L1:1 Burpees, L2: 2 Burpees, 3 Burpees) **35 Minute Time Cap Group Foam Roll
Tuesday, 01-12-2016 Read More »
Group Warm-up Conditioning. Broken Up Chipper… 10 RFT… 100m Run 9 Box Jumps 8 Alt. DB Snatch (40+/20+) 7 Ball Slams (25/20) 6 Jumping Lunges 5 Russian KB Swings (70/53) 4 Burpees 3 Toes To Bar 2 Deadlifts (225/155) 1 Rope Climb
Thursday, 01-07-2016 Read More »
Group Warm-up Conditioning. Broken Up Chipper… 10 RFT… 100m Run 9 Box Jumps 8 Alt. DB Snatch (40+/20+) 7 Ball Slams (25/20) 6 Jumping Lunges 5 Russian KB Swings (70/53) 4 Burpees 3 Toes To Bar 2 Deadlifts (225/155) 1 Rope Climb
Thursday, 01-07-2016 Read More »
“Tres Ninos” Teams of Two 400M Run 5 Rounds of 15 Power Snatches 75/55 30 Double Unders 400M Run 3 Rounds of 12 Pull Ups 24 Kettlebell Swings 53/35 400M Run 5 Rounds 5 Deadlifts 225/155 10 Hand Release Push ups
Saturday, 01-02-2016 Read More »
Strength. Deadlift 5×50%, 5×65%, 5×75%, 5×80%,5×85% WOD. For Time 10 Power Cleans 185/125 15 Hang Power Cleans 135/95 20 Handstand Push ups 30 KB Front Squats 53/35 40 Hollow Rocks 50 2 Count Mountain Climbers 25 Minute Cap
Friday, 12-18-2015 Read More »
Strength. OH Squats 6×2 AHAP WOD. Chipper 60 Double Unders 50 Wall Balls (20/14) 40 Box Jumps (24/20) 30 DB Snatches 30 Burpees 20 Power Cleans (135/95) 15 Jerks (135/95) 5 Muscle Ups
Wednesday, 11-25-2015 Read More »
Skill. Toes to Bar WOD. Chipper 10 Squat Cleans (155/115) 20 Push Jerks (135/95) 30 Hollow Rocks 40 Push Ups 50 Wall Balls (20/14) 600m Run
Thursday, 10-23-2015 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 »
