For Time
Wendler Front or Back Squat. Wk 1 Warm up Sets: 5 Reps at 40% of 1RM 5 Reps at 50% of 1RM 3 Reps at 60% of 1RM Work Sets: 5 Reps at 75% of 1RM 5 Reps at 80% of 1RM 5 or more Reps at 85% of 1RM WOD 25 Deadlifts (225#M/155#F) 25 [...]
Gymnastics/Endurance
Gymnastics Group Warmup Practice for 10:00: Frogstands, Handstands, Handstand Walks and Ring Handstands GWOD: 21-15-9 of: Handstand Pushups Box Jumps (30″M/24″F) Knees to Elbows Endurance Complete 1 of the following: 1) Run 5x800m Rest 2:00 between runs Keep splits between :03 and :05 2) Row 5x1000m Rest 2:00 between rows Keep splits between :03 and [...]
On The Minute for 15 Minutes
Wendler Shoulder or Bench Press. Wk 1 Warm Up 5 Reps @ 40% 5 Reps @ 50% 3 Reps @ 60% Work Set 5 Reps @ 75% 5 Reps @ 80% 5 or more @ 95% WOD. Every Minute of the Minute for 15 Minutes, perform: 1 Power Clean 1 Hang Squat Clean 1 Squat [...]
FireBase Infidels place 17th at Southeast Regionals
A big thank you and congratulations to the FireBase Infidels. They Represented the FireBase with integrity, determination and class. Overcoming the heavy weight in the Southeast Regional this year, the Infidels chipped away at the competition, climbing from 30th place to finish in 17th. Competing this year were Marc Nickens, Tommy Kasper, Brett Harbach, Marison [...]
For Time
5 Rounds of: 10 Wall Balls (20#M/14#F) 10 Cauldrons Then, 40 Jump Lunges (20/leg) Run 400m 14 Turkish Get Ups (7/arm) 30 Jump Lunges Run 400m 10 Turkish Getups 20 Jump Lunges Run 400m 6 Turkish Getups 10 Jump Lunges For Time. Team WOD 3 From Regionals
For Time
Wendler Deadlift. Wk 1 Warm Up Sets: 5 Reps at 40% of 1RM 5 Reps at 50% of 1RM 3 Reps at 60% of 1RM Work Sets: 5 Reps at 75% of 1RM 5 Reps at 80% of 1RM 5 or more Reps at 85% of 1RM Remember that “Training Max” is 90% of 1RM [...]
FireBase Closed Saturday 4/28
The FireBase will be closed Saturday, April 28, as we will be in West Palm Beach cheering on our own, Elly Kabboord and Team FireBase Infidels Marc Nickens, Tommy Kasper, Brett Harbach, Marisol Esquilin, Stephanie Nickitas and Cathy Williams as they represent FireBase in The CrossFit Games Southeast Regionals! Good luck to all, and we [...]
