Partner Up
Strength Skills: 30 Seconds of Work/30 Seconds of Rest, 5 minutes of Each Exercise: Clean Pulls & Shoulder Press WOD 2 Rounds for Time: With a partner, complete a combined total of: 30 Dips 40 Push Ups 80 Hang Power Snatch 800m Run
Cindy
As Many Rounds As Possible in 20 minutes of: 5 Pull Ups 10 Push Ups 15 Air Squats
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: [...]
Happy Thanksgiving Day!
Enjoy today alongside your family and friends! We are very thankful for all our members who make the FireBase such a wonderful place to train! Place your vote in comments: “Meatball” “Cash” (after Johnny Cash) Gunny
Deadlifts, Sprints & DB Snatch
Deadlifts – 30 Seconds On/30 Seconds Off (185#+ M /95#+ W) for 5 Rounds 50 yard Suicides – 30 Seconds On / 30 Seconds Off for 5 Rounds WOD For Time: DB Snatch (Minimum 45#M/15#W) & Burpee Ladder RX: 1, 2, 3, 4, 5, 4, 3, 2, 1 RX+: 5, 4, 3, 2, 1, 2, [...]
5 Rounds for Time
10 Toes-to-Bar / Knees-to-Elbows 15 Front Squat (95-115#M/65-85#W)
For Time
Skill/Lift Work – 5 mins of Each, 30sec Work/30 sec Rest Ring Dips Power Clean Then: 800m Run 20 Weighted Walking Lunge (45#M/25#W) 30 Wall Ball Shots 40 Push Ups 50 D-Ball Slams 800m Run
