Crossfit Firebase, Orlando: (321) 696-3882

4,000 Meters

Raquel — Wed, 17 Mar 2010 23:05:59 +0000

While Partner 1 Rows for Meters, Partner 2 must complete 25 Push Ups & 25 Air Squats. “Switch” is called by P2 once movements are complete and P1 begins Push Ups and Air Squats, while P2 begins Row. Time is called when 4,000m is reached on the rower.

5 Rounds for Time

Raquel — Wed, 17 Mar 2010 00:06:33 +0000

Strength: 3 Position Cleans & 3 Jerks on the minute for 10 minutes (95-135#M/65-95#W)

Hang Power & Jerk / Mid-Hang Power & Jerk / Squat Clean & Jerk

WOD:

5 Rounds for Time of

Weighted 50m Overhead Lunge Walk (45#M/25#F)

21 Burpees

“Annie”

Raquel — Mon, 15 Mar 2010 22:30:42 +0000

Strength: 5 reps on the minute for 10 minutes of Deadlift@60% of 1 RM

WOD: For Time

50 – 40 – 30 – 20 – 10

Double Unders

Sit Ups

“Eva”

Raquel — Sat, 13 Mar 2010 17:17:11 +0000

5 Rounds for Time of:

800m

30 Kettlebell Swings (70#M/35#W)

30 Pull Ups

Good Luck at Sectionals!!!

Raquel — Sat, 13 Mar 2010 02:54:41 +0000

Best of Luck from Your Trainers and Members at the CF Games Florida Sectional Qualifiers this weekend!

Teri R.

Cory M. “Weeds”

Kevin W. “Radio”

2 Rounds for Time

Raquel — Sat, 13 Mar 2010 00:12:46 +0000

While Partner 1 Rows 250m, Partner 2 completes as many reps as possible of Clean & Jerk (65#M/45#W). Switch is called by P1, P2 begins to Row 250m and P1 begins Clean & Jerk. Continue this sequence to complete as many reps as possible of Snatch and Plank Holds. This completes one round.

Strength

Raquel — Fri, 12 Mar 2010 00:44:39 +0000

Back Squats 1 – 1 – 1 – 1 – 1 – 1 – 1

For Time

Raquel — Wed, 10 Mar 2010 23:35:04 +0000

Strength: Press

12-15 reps@60% of 1 RM for 2 minutes

6-8 reps@70% of 1 RM for 2 minutes

4-6 reps@80% of 1 RM for 2 minutes

20 reps@50% of 1 RM for 2 minutes

WOD:

21 – 15 – 9

Hang Power Snatch (65#M/45#W)

Pull Ups

For Time

Raquel — Wed, 10 Mar 2010 00:27:35 +0000

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Wall Ball Shot, 20#

Push Ups

Box Jumps, 20″

RX PLUS: Burpee / Heavy Bag Relay 100m – 2 person team, 3 Rounds. On the go, Partner 1 picks up heavy bag and starts to move. Partner 2 completes one burpee and sprints to partner 1. After tagging P1, the bag is transferred to P2. P2 continues moving while P1 completes burpee and sprints to P2, where transfer of heavy bag is made again. Move to 2 rounds of 100m Chase Ball.

....or pick it up a bit & relay 400m.

For Time

Raquel — Mon, 08 Mar 2010 23:48:06 +0000

400m Run

50 Pull Ups

400m Run

50 Sit Ups

400m Run

50 Push Ups

400m Run

50 Air Squats

800m Run