Crossfit Firebase, Orlando: (321) 696-3882

20 FireBase Chicks hit the pavement yesterday in Winter Park  for the Florida Hospital Lady Track Shack 5k. Race proceeds benefit the Breast Cancer Screening Program which provides mammograms to under-served women in our community. For some, this was their first 5k…..and from the smiles in these pictures, looks like they are ready for more!!

Can you say Half Marathon, Ladies?!?

Back Row LtoR: JessicaG, MarciL, JackieM, DivaDi, AngieB. Front Row: JeniB, JessiB, LindseyM, MrsRadio, Nati, GiselleGV, CathyW, RebeccaC, MeganC, SLazo, Rocky (Not pictured: MartiB, KathyB, JessicaE, Kim G,EllyK)

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21 – 15 – 9

Thrusters (95#M/65#W)

Pull Ups

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While Partner 1 completes 150 Single Unders, Partner 2 Rows for Meters and Partner 3 Ball Slams.  Partner 1 calls “Switch” upon completion of Single Unders. Movements cannot start until Partner 2 begins row.  Each person must complete 5 Rounds at each station.

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1 – 1 – 1 – 1 – 1 – 1 – 1 of 1 Rep Max of Front Squats

Four 15′ Rope Ascents

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Strength: Deadlifts@70% of 1 Rep Max – 5 Deadlifts on the minute for 10 minutes

WOD

As Many Rounds Possible in 15 minutes of:

5 Man-Maker Push Ups

10 Knees-to-Elbows

5 Burpees

10 Pull Ups

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Strength: 1 Press – 2 Push Press – 3 Push Jerks on the minute for 10 minutes (95#M/65#W)

WOD: For Time

400m Run

15 Overhead Squats

200m Run

15 Front Squats

400m Run

15 Back Squats

200m Run

25 Thrusters

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