6 Rounds For Time
10 Push Press (95#M/65#W) 10 Box Jumps, 22-30″ 10 Push Ups 10 SDLHP (95#M/65#W)
4 Rounds For Time
Strength: With a continuously running clock, perform 2 Deadlifts to Hang Squat Cleans on the minute for 10 minutes. WOD for Time: Max Rep Pull Ups 400m Run
Holiday Hours
Training Hours for this week: Monday, Tuesday & Wednesday – Normal Schedule (see schedule page) Thursday (Christmas Eve 12/24) – WODs starting at 0600, 0700, 0800, 0900 & 1000 ONLY (NO P.M. WODs) Friday (Christmas Day 12/25) – CLOSED Saturday 12/26 – CLOSED
FireBase Christmas Open House
Thanks to everyone who came out today to celebrate our 2nd Annual Christmas Open House! Three 5 minute Rounds. 1 minute Rest between Rounds. Max Reps per minute. Once L-Sit initiated, 1 Point penalty each time feet touch the ground. If feet ‘rest’, 1 point penalty for each second of rest time. Row for Calories [...]
“Karen”
150 Wall Ball Shots (20#M/15#W)
Miscellaneous Skills Practice
Kipping Pull Ups Turkish Get Ups 3 – 3 – 3 – 3 Power Cleans
For Time
100m Farmer’s Walk 50 Push Ups 800m Run 100m Farmer’s Walk 50 Sit Ups 800m Run 100m Farmer’s Walk 50 Air Squats 800m Run 100m Farmer’s Walk 50 D-Ball Slams 800m Run
