Crossfit Firebase, Orlando: (407) 796-2972

Oly Skill:
Snatch Pulls
5 Sets of 3 Reps at 100% of 1RM

Annie:
50-40-30-20-10
Double Unders and Sit Ups

Cash Out:
3 x 800m Row
Rest 1:00 between Rows

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Strength. Find your 1 Rep Max for Back Squat or Front Squat.

WOD:
10-1 Pull Ups*
1- 10 Push Press (95#M/65#F)*

*First round, complete 10 Pull Ups and 1 Press.  Each round thereafter, complete descending reps of Pull Ups and ascending reps of Press.

For Time.

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Strength:
Squat Cleans
3-3-3-3-3

WOD:
10-1 Burpees*
1- 10 Overhead Squats (95#M/65#F)*

*First round, complete 10 Burpees and 1 Overhead Squat.
Each round thereafter, complete descending reps of Burpees and ascending reps of Overhead Squats.

For Time.

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Strength:
Press- Work up to a 1RM

WOD:
AMRAP in 15:00 of:
10 Wall Balls (20#M/15#F)
10 Toes to Bar
10 Box Jumps (24″M/20″F)

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LT. ROBERT ELORTEGUI
LT NICK BRANTLY
3^rd Class PO NESTOR OTEROLEBRON

Rob E (pictured above)

These men died when their helicopter, “Magnum 445″, went down during night time deck landing operations off the coast of NC on September 25, 2005.  This year marks the 6th anniversary of their death and the 3rd year we honor these men at the FireBase.

FOR TIME:
44 Push Ups
44 Sit Ups
44 Box Jumps (24″M/20″W)
44 Deadlifts (135#M/95#W)
44 Press to Overhead (95#M/65#w)
44 Dumbell Cleans (25#M/15#W)
44 Double Unders (or 176 Single Unders)
44  4-Count Flutter Kicks
44 Burpees
5 Handstand Push Ups

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Strength:
Deadlifts
5 Reps at 65% of 1RM
3 Reps at 75% of 1RM
2 Reps at 85% of 1 RM
1 Rep at 90% of 1RM
1 Rep at 90% of 1 RM

WOD:
1 Mile Run
100 Front Squats (95#M/65#F)

For Time.

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