For Time
25 Double Unders 50m Weighted Lunges 25 Burpees 20 Ring Dips 50 Double Unders 15 Burpees 10 Ring Dips 50m Weighted Lunges 25 Double Unders
Nancy
5 Rounds for Time of: 400m Run 15 Overhead Squat (95#M / 55#W)
Additional WOD Hours
The Firebase is open on Tuesday & Thursday mornings at 8:00, 9:00 and 10:00 a.m. *Change for Saturday mornings will begin 10/03: WODs will start at 9:00 and 10:30 a.m. (previously 10:00 a.m.)
2 Rounds For Time
20 4ct Flutterkicks 20 Barbell Windshield Wipers 20 Sit Ups 20 4ct Mountain Climbers 800m Run RX PLUS: Tabata L-Sit Holds
“Fight Gone Bad”
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are: Wall-ball: 20 pound ball, 10 ft target. (Reps) Sumo deadlift high-pull: 75 pounds (Reps) Box Jump: [...]
“Magnum 445″
IN HONOR OF LT. ROBERT ELORTEGUI LT NICK BRANTLY 3rd Class PO NESTOR OTEROLEBRON These men died when their helicopter, “Magnum 445″, went down during night time deck landing operations off the coast of NC on September 25, 2005. FOR TIME: 44 Push Ups 44 Sit Ups 44 Box Jumps 44 Deadlifts (135#M / 95#W) [...]
“Magnum 445″
Today at the Firebase, we dedicate “MAGNUM 445″ to LT. ROBERT ELORTEGUI LT NICK BRANTLY & 3rd Class PO NESTOR OTEROLEBRON These men died when their helicopter, “Magnum 445″, went down during night time deck landing operations off the coast of North Carolina on September 25, 2005. Robert’s mother, Mildred, will be at the Firebase [...]
