Crossfit Firebase, Orlando: (407) 796-2972

Strength. On the minute for 10 minutes, complete 2 Reps of Snatch & 2 reps of Overhead Squats. Start with 50% of 1 RM, increasing the weight every other round.

WOD.
3 Rounds for Time of:
15 Wall Balls (20#/15#)
15 Pull Ups
400m Run

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Strength. Deadlift.  4 Sets of 8 – 15 Reps @ 65% of  1 RM.

WOD.
Every :90 seconds for 20 Rounds complete the following:
5 Power Cleans (135#/95#)
10 Double Unders
15 Air Squats

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Enoch Daniel deArmas arrived on 07/25, weighing 8.6# & 19.5″ Long
Parents: Christell a/k/a ‘Ringer’, Joseph & Big Brother Joseph

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As a team of 4 complete the following:

20- Rope Climbs
Prowler Push/ Equipment Carry (45# Bar, 2-10# Plates and 2- 15# Plates) to the Cul-De-Sac
150 Ground to Overhead (95#M/65#F)
Prowler Push and Equipment Carry to complete the FB Loop
150 Sledgehammer Tire Strikes*
FB Loop Prowler Push

*While 1 team member does Sledgehammer Strikes, the remaining 3 team members perform You Go-I go burpees.

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Strength. Back/Front Squats.
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.
1,010m Run
33 Air Squats
33 Kettlebell Swings (50#/35#)
33 Knees-to-Elb0ws
22 Air Squats
22 Handstand Push Ups
22 Knees-to-Elbows
1,010m Run

For Time.

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Strength. Clean & Jerk for a  1 Rep Max.

WOD.
30 Clean & Jerk (135#/95#)
For Time.

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