Crossfit Firebase, Orlando: (407) 796-2972

“DT“

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

RX PLUS: Row 10 Intervals:  30 Seconds On / 30 Seconds Off

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SKILLS: Hang Power Snatch, 3 Reps for 5 Rounds every 2 Minutes for 10 Minutes.

WOD:

10 Rounds for Time of:
3 Dumbell Burpees (25#M/20#W)
5 Box Jumps, 22″
7 Sit Ups

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Speed: On the minute for 10 minutes, complete 10 X 100m Sprints.

Rest for 3 minutes.

WOD:
5 Rounds for Time of:
5 Pull Ups
10 Push Ups
15 Air Squats

RX Plus: 800m Run

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Gymnastic Skills: 12 seconds of Work, 20 Seconds of Rest for 8 intervals:
Handstands, Frog Stand, Knee Tuck, and L-Sit. Practice any gymnastic skill you need work on.

WOD:
As Many Rounds As Possible in 12 Minutes of:
5 Deadlifts (185#M/135#W)
250m Run
8 Burpees

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Strength: On the Minute for 10 Minutes, complete 2 Squat Cleans and 3 Split/Push Jerk@75-80% of 1 RM of Split/Push Jerk.

WOD:
50 – 40 – 30 – 20 – 10 of :
Air Squats
Push Press (75#M/55#W)

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1600m Row
20 Deadlifts (225#M/135#W)
30 Push Ups*
1200m Run
20 Overhead Squats (95#M/65#W) or 20 Kettlebell Swings (70#M/44#W)
30 Push Ups*
800m Run
30 Burpees*

For Time.

*Push Ups and Burpees done at 2010 Games standards – chin & chest to deck, palms clear the deck at bottom of push up for every rep.

Thanks to our member community who have made the FireBase such a great place to train! Today’s group shot was taken outside of our future home……
more good things to follow!

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