Crossfit Firebase, Orlando: (407) 796-2972

Strength. Back Squat & Front Squat
5 Reps @ 65% of 1 RM
3 Reps @ 75% of 1 RM
2 Reps @ 85% of 1 RM
1 Rep @ 90% of 1 RM
1 Rep @ 90% of 1 RM

WOD
5 Rounds for Time of:
12 Single Arm Snatch (50#/30#)
12 Air Squats
60 ft Bear Crawl

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Sprints.
5 X 200m Sprints on the Minute for 5 Minutes.
5 X 100m Sprints on the Minute for 5 Minutes.

WOD.
4 Rounds for Time of:
1 Leg Blaster (20 Air Squats / 20 Lunges / 10 Jump Squats)
400m Run

Rest as needed.

Press.
5 Reps @ 65% of 1 RM
3 Reps @ 75% of 1 RM
2 Reps @ 85% of 1 RM
1 Rep @ 90% of 1 RM
1 Rep @ 90% of 1 RM

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Strength. Clean & Jerk @ 70-75% of 1 RM.
2 Reps on the Minute for 10 Minutes.

WOD.
10 Handstand Push Ups
20 Wall Ball Shots (20#/15#)
30 Toes-to-Bar
40 Power Cleans (135#/95#)
50 Burpees
60 SumoDeadlift High Pulls (75#/55#)

For Time.

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Dear Firebase Family,

Word cannot express the appreciation and gratitude for the generosity and support you have shown me as I prepare to leave for the 2011 Crossfit Games. I am truly honored to say that I am sponsored by the best community of people I have ever come to know. I am more proud to say I represent Crossfit Firebase and all of you than I am in the accomplishment of being able to compete in the games. We all see the saying “Iron Sharpens Iron” on the wall every day we step into the Firebase, and it has a different meaning, of some degree, to each of us. For me, it means that the strength of each of you strengthens me. I will use that strength to do the best I can, but it matters not to me the place that I finish this weekend, only that I represent each of you with the same level of character and integrity that is present every day in the Firebase.

Keith “Ol Skool” McGuire

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Strength. Deadlift.
5 Reps @ 65% of 1 RM
3 Reps @ 75% of 1 RM
2 Reps @ 85% of 1 RM
1 Rep @ 90% of 1 RM
1 Rep @ 90% of 1 RM

WOD.
21 – 15 – 9 of:
Overhead Squat (95#M/65#)
Games Standard Push Ups
200m Run After Each Round

For Time.

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And the winners are….

Mens RX:
1st – Corey M.
2nd – Chris P. (NavyChris)
3rd – Eric M.

Ladies RX:
1st – Marci LaR.
2nd – Marisol E. (Wyoming)
3rd – Cathy W. (SupaFly)

Mens Scaled:
1st Place – Rodney C. (not pictured)
2nd Place – Rob S. (Alpine)
3rd Place – Tom H. (Bull)

Ladies Scaled:
1st Place – Rachel C. (Lil Rach)
2nd Place – Jessica R. (JaRule)
3rd Place -  Kristen G.

Thanks to EVERYONE who made Saturday such a great success!!

And Special Thanks to Event Sponsors:
PineTwenty2
Anders University Chiropractic & Wellness Center
High Octane Cafe
Mix1
Cory Collier

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