Crossfit Firebase, Orlando: (321) 696-3882 http://crossfitfirebase.com Forging Elite Fitness Wed, 10 Mar 2010 23:35:04 +0000 http://wordpress.org/?v=abc en hourly 1 For Time http://crossfitfirebase.com/2010/03/10/for-time-94/ http://crossfitfirebase.com/2010/03/10/for-time-94/#comments Wed, 10 Mar 2010 23:35:04 +0000 Raquel http://crossfitfirebase.com/?p=2562 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

]]> http://crossfitfirebase.com/2010/03/10/for-time-94/feed/ 0 For Time http://crossfitfirebase.com/2010/03/09/for-time-93/ http://crossfitfirebase.com/2010/03/09/for-time-93/#comments Wed, 10 Mar 2010 00:27:35 +0000 Raquel http://crossfitfirebase.com/?p=2555 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.

]]> http://crossfitfirebase.com/2010/03/09/for-time-93/feed/ 0 For Time http://crossfitfirebase.com/2010/03/08/for-time-92/ http://crossfitfirebase.com/2010/03/08/for-time-92/#comments Mon, 08 Mar 2010 23:48:06 +0000 Raquel http://crossfitfirebase.com/?p=2547 400m Run

50 Pull Ups

400m Run

50 Sit Ups

400m Run

50 Push Ups

400m Run

50 Air Squats

800m Run

]]> http://crossfitfirebase.com/2010/03/08/for-time-92/feed/ 0 “The Gauntlet” http://crossfitfirebase.com/2010/03/06/the-gauntlet/ http://crossfitfirebase.com/2010/03/06/the-gauntlet/#comments Sat, 06 Mar 2010 17:27:41 +0000 Raquel http://crossfitfirebase.com/?p=2536 While Partner 1 Rows - Partner 2 Runs 400m.  When P2 returns from run, P1 moves from Rower to D-Ball Slams. P2 begins 100m Bear Crawl. Once bear crawl complete, “Switch” is called. P1 moves to Bear Crawl, P2 completes D-Ball Slams.  This cycle remains the same throughout all the movements as follows:

Burpee to Box Jump / 100m Lunge Walk

Dumbell Cleans / 100m Frog Hops

Dumbell Push Press / 100m “Heavy Bag” 85# or Medball Carry 20#

Air Squats / 100m Bear Crawl

]]> http://crossfitfirebase.com/2010/03/06/the-gauntlet/feed/ 0 For Time http://crossfitfirebase.com/2010/03/05/for-time-91/ http://crossfitfirebase.com/2010/03/05/for-time-91/#comments Fri, 05 Mar 2010 23:49:54 +0000 Raquel http://crossfitfirebase.com/?p=2531 Strength: As Many Reps Possible in 3 minutes of Deadlifts (135-275#M/105-185#W)

Rest 3 minutes, then

WOD:

70 Air Squats

60 Floor Wipers

50 Push Ups

40 Weighted Lunges

30 Knees-to-Elbows

20 Ring Dips

10 Dumbell Thrusters

]]> http://crossfitfirebase.com/2010/03/05/for-time-91/feed/ 0 Skills & Strength http://crossfitfirebase.com/2010/03/04/skills-strength/ http://crossfitfirebase.com/2010/03/04/skills-strength/#comments Fri, 05 Mar 2010 00:22:58 +0000 Raquel http://crossfitfirebase.com/?p=2527 Clean & Jerk: Heavy Single, 3 sets – 1 Rep@85%

Snatch: Heavy Single, 3 sets – 1 Rep@85%

Dead Hang Pull Ups: As Many Reps Possible for 3 sets

]]> http://crossfitfirebase.com/2010/03/04/skills-strength/feed/ 0 As Many Rounds Possible in 5 Minutes http://crossfitfirebase.com/2010/03/03/as-many-rounds-possible-in-5-minutes/ http://crossfitfirebase.com/2010/03/03/as-many-rounds-possible-in-5-minutes/#comments Wed, 03 Mar 2010 22:52:58 +0000 Raquel http://crossfitfirebase.com/?p=2521 3 Rounds – Each round is 5 minutes, 1 minute rest between rounds.

5 Thrusters (95#M/65#W)

10 Box Jumps, 22″

]]> http://crossfitfirebase.com/2010/03/03/as-many-rounds-possible-in-5-minutes/feed/ 5 As Many Rounds As Possible in 22 minutes http://crossfitfirebase.com/2010/03/02/as-many-rounds-as-possible-in-22-minutes-5/ http://crossfitfirebase.com/2010/03/02/as-many-rounds-as-possible-in-22-minutes-5/#comments Wed, 03 Mar 2010 00:13:51 +0000 Raquel http://crossfitfirebase.com/?p=2516 Strength: On the minute for 10 minutes, complete 2 Push Press and 2 Push Jerks@75% of Push Press 1RM.

WOD:

10 Kettlebell Swings (20kg+M/16kg+W)

15 Wall Ball Shots (20#M/15#W)

200m Run

]]> http://crossfitfirebase.com/2010/03/02/as-many-rounds-as-possible-in-22-minutes-5/feed/ 0 6 Rounds for Time http://crossfitfirebase.com/2010/03/01/6-rounds-for-time-10/ http://crossfitfirebase.com/2010/03/01/6-rounds-for-time-10/#comments Mon, 01 Mar 2010 23:43:16 +0000 Raquel http://crossfitfirebase.com/?p=2510 20 Sit Ups

15 SDLHP (95#M/65#W)

10 Burpees

RX Plus: 3 Rounds of  500m Row Sprints, Rest 3 minutes between rounds

]]> http://crossfitfirebase.com/2010/03/01/6-rounds-for-time-10/feed/ 0 Baby Chuey has arrived…. http://crossfitfirebase.com/2010/02/28/baby-chuey-has-arrived/ http://crossfitfirebase.com/2010/02/28/baby-chuey-has-arrived/#comments Sun, 28 Feb 2010 11:00:59 +0000 Raquel http://crossfitfirebase.com/?p=2500

Doesn't he look just like daddy during a WOD???

Joshua Ryan Norton was born Friday 2/26@1:57 a.m.

Stats: 6 lbs 13oz, 21 inches long
Hobbies: Sleeping, hiccupping, eating, looking cute…

Congratulations, Jen & Greg!

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