Crossfit Firebase, Orlando: (407) 796-2972

Wendler Front or Back Squat
Warm Up Sets:
5 Reps at 40% of 1RM
5 Reps at 50% of 1RM
3 Reps at 60% of 1RM
Work Sets:
5 Reps at 75% of 1RM
5 Reps ar 80% of 1RM
5 or more Reps at 85% of 1RM

WOD
20:00 AMRAP of:
5 Burpees
10 Front Squats (95#M.65#F)
15 Double Unders

Every Rep Counts

RTG- 135#M/95#F

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Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6, 2008 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

Group Warmup and Mobility

Skill Practice
Frog Stands
Handstand/Handstand Walks
5 Rope Climbs

WOD
“Randy”
75 Power Snatch (75#M/55#F)

For Time.

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Strength. Press
Warm Up
5 Reps @ 40% of 1 RM
5 Reps @ 50% of 1 RM
3 Reps @ 60% of 1 RM
Work Set
5 Reps @ 75% of 1 RM
5 Reps @ 80% of 1 RM
5 or more @ 85% of 1 RM

WOD.
50 – 40 – 30 – 20 – 10 of:
Double Unders*
Air Squats
Sit Ups

then, Run FireBase Loop
For Time.

*Single Unders x3

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Group Warmup

“The Bear” Complex

The following 5 movements equal 1 Rep:
1 Power Clean
1  Front Squat
1 Push Press
1 Back Squat
1 Push Press

- Complete the above sequence 7 times without letting go of the bar to make 1 round.
- Complete 5 Rounds working up to your max load
- You may rest between rounds

For Load. Not time.

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Wendler Deadlift
Warm up sets:
5 Reps at 40% of 1RM
5 Reps at 50% of 1RM
3 Reps at 60% of 1RM
Work Sets:
5 Reps at 75% of 1RM
5 Reps at 80% of 1RM
5 Reps at 85% of 1RM

WOD
10-9-8-7-6-5-4-3-2-1 reps of:
Power Cleans
Push Ups

For Time.

RX- 95#M/65#F
RTG- 135#M/95#F

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As a 4 person team complete the following:

FireBase Loop
300 Kettlebell Swings (50#M/30#F)
400 Pushups
500 Situps
600 Air Squats
5 Rope Climbs per team member

For Time.

*Only 2 team members may work at a time.

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