Crossfit Firebase, Orlando: (407) 796-2972

Great job by Firebasers at Wodapalooza!

RTG Men:
Ted Dreaver-15th
Tommy Kasper-18th

RX Men:
Corey Mills-6th
Brad Bakeman-16th
Anthony Butcher, AKA T3- 23rd.
Ben O’Grady- 27th

Teams: Kings Point- 2nd With Firebaser, Elly Kabboord as a team member along with Mike Koenig, Lindsey Love Gallucci and Leon Poke.

SX Female:
Marisol Esquilin- 1st

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Teams of 3

Run 2 FB Loop as a buy in, then

4 rounds of:
30 “Curtis P”* (75#M/55#F)
30 Plyo Pushups onto weight plates (45#M/25#F)
Farmer’s Carry (70#M/50#F)

For Time.

RTG- Curtis P- 95#m/75#F
Plyo Pushup- 2 Plates
Farmer’s Carry- 90#M/70#F

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Wendler Squat (Front or Back)
Warm Up Sets:
5 Reps at 45% of 1RM
5 Reps at 55% of 1RM
3 Reps at 65% of 1RM
Work Sets:
3 Reps at 80% of 1RM
3 Reps at 85% of 1RM
3 or more Reps at 90% of 1RM

WOD
“Cindy”
AMRAP in 20:00 of
5 Pullups
10 Pushups
15 Air Squats

RTG
“Mary”
5 HSPU
10 Pistols (total)
15 Pullups

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Endurance
Warm up with 5 Minute Row

Row :30 Max Effort , then 1:30 of active rest
Complete 20 intervals

OR

Olympic
Group Warmup

Using 70% or less of 1RM, complete:
20 Snatch
10 Clean and Jerk

then,

3 Sets of Max Effort Dead Hang Pullups
3 Sets of Max Effort Toes to Bar

For Quality. (Not for time, but hustle.)

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Strength. Push Press
Warm Up
5 Reps @ 40% of 1 RM
5 Reps @ 50% of 1 RM
3 Reps @ 60% of 1 RM
Work Set
3 Reps @ 85% of 1 RM
3 Reps @ 90% of 1 RM
3 or more @ 95% of 1 RM

WOD. As Many Rounds/Reps As Possible in 10 Minutes of:
5 Kettlebell Swings
5 PlyoPush Ups
5 Box Jumps

RX:
KBS 50#M/30#W
Box Jumps 24″/20″
RTG:
KBS 70#M/53#W
Handstand Push Ups
Box Jumps 30″/24″

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Station Work
8 Rounds of:
5 Wallballs (20#M/15#F)
3 Burpees

7 Rounds of:
1 Rope Climb
3 Mr. Spectacular (35#M/25#F)

6 Rounds of:
250m Row
6 Bag Get Ups (50#M/30#F)

5 Rounds of:
5 Tire Flips
Jingle Jangles (10 Touches Total)

For Time.

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