Crossfit FireBase was represented by 14 teams (that’s 56 members, folks!) at the 3rd Annual UCF Army ROTC Iron Knight Challenge on Saturday 01/23. Team Bravo and Team FoxTrot both placed FIRST in the Pro-Male and Pro-Female Divisions! Thanks to everyone who competed and those who cheered us on. We were very proud to have [...]
50 Air Squats 40 Push Ups 30 SDLHP (95#M/55-75#F) 20 HSPU or Press (95#M/55-75#F) 10 Dumbell Burpees
Find your 1 Rep Max. 1 – 1 – 1 – 1 – 1 – 1 – 1
Power Snatch to Overhead Squat, 2 reps on the minute for 10 minutes Rest for 3 minutes, then: WOD 5 Rounds for Time of: 5 Deadlifts (275#M/185#W) 10 Burpees
Strength: Shoulder Press@75% of 1RM, 3 reps on the minute for 10 minutes. Rest for 3 minutes, then: “Helen” Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups RX Plus: Row 5 intervals of 1 minute Sprints, 1 minute Active Rest
Strength: 3 by 5 of Front Squats, then WOD For Time: 45 Air Squats / 45 Sit Ups/ 45 Push Ups 5 Clean & Jerks (135#M/95#W) 30 Air Squats / 30 Sit Ups / 30 Push Ups 5 Clean & Jerks 15 Air Squats / 15 Sit Ups / 15 Push Ups 5 Clean & [...]
All movements are completed as a Four Person Team, only one person at a time completing reps. With the exception of the Start/Station #1, each member must complete 75 Air Squats for a total of 300 Air Squats. Run 200m to Station #2 a/k/a ‘Crash Site’ and pick up the ‘small downed pilot’, two 45# [...]
