Crossfit Firebase, Orlando: (321) 696-3882

5 Rounds for Time of:

400m Run

15 Overhead Squat (95#M / 55#W)

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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.)

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20 4ct Flutterkicks

20 Barbell Windshield Wipers

20 Sit Ups

20 4ct Mountain Climbers

800m Run

RX PLUS: Tabata L-Sit Holds

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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:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20″ box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

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IN HONOR OF LT. ROBERT ELORTEGUI

LT NICK BRANTLY

3^rd 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)

44 Press to Overhead (95#M / 65#w)

44 Dumbell Cleans

44 Double Unders (or 176 Single Unders)

44  4-Count Flutter Kicks

44 Burpees

5 Handstand Push Ups

Be sure to check out all the pictures of  Magnum445 WOD on our Galleries page.

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