Tuesday, 09-13-2016
Group Warm-up Conditioning: Teams of 2 AMRAP 15 10 Toe 2 Bar 20 KB Snatch 53/35 30 Box Jumps 24/20 40 Walking Lunge 50 Double Unders 5 Minute Rest AMRAP 15 10 Toe 2 Bar 20 KB Snatch 53/35 30 Box Jumps 24/20 40 Walking Lunge 50 Double Unders Group Mobility
Saturday, 09-03-2016
Teams of 3 4000m row 4 rounds 40 Kettlebell swings 53/35 40 pull-ups 3000m row 3 rounds 30 power cleans 115/85 30 toe 2 bars 2000 row 2 rounds 20 thrusters 115/85 20 burpees Partners not rowing hold plank position.
Tuesday, 08-09-2016
Group warm up. Pizza Delivery Conditioning. Teams of two. For Time* 2K Row (partner holds 2 KB 53/35) 200 Double Unders 1.5K Row (partner holds 2 KB 53/35) 150 Wall Balls 1K Row (partner holds 2 KB 53/35) 100 Sit Ups Rower must stop rowing anytime KBs are put down * Time cap 35mins
Tuesday, 08-02-2016
Group warm up Conditioning. Teams of two. You go I go. 5 rounds 30 Wall Balls 30 Calorie Row 30 Double Unders 30 KBS 30 Pull Ups Cash Out. 3 sets 60 second weighted plank hold
Saturday, 07-23-2016
AMRAP 30 Teams of Two 20 Clean & Jerks 135/95 20 Ball Slams 20+/15+ 20 Overhead Squats 95/65 20 Renegade ManMakers 25+/15+ 20 Knee 2 Elbows Partner 1 Runs 100M While Partner 2 chips away. Switch every 100M run
Tuesday, 07-12-1016
Group Warm-up Conditioning. Teams of 2 1200M Row 90 Wall Balls 20/14 60 Burpees 30 Box Jump Overs 24/20 60 Burpees 90 Wall Balls 1200M Row 45 Minute Cap
Saturday, 06-11-2016
“Wilk” We are all going to miss you Chelsea! You have been a shining light in the FireBase family for 2 years. Enjoy Thailand, and never forget where you come from!!! Teams of 3 3,000M Row 90 Power Cleans 135/95 300 Double Unders 30 Tire Flips 90 Knee 2 Elbows 1,500M Row 90 Hammer Strikes […]
Saturday, 06-04-2016
WOD. Teams of two 800m Run 90 Hammer Strikes 80 Box Jumps (24/20) 70 DB Snatch (50+/30+) 60 OH Squat (95/65) 400m Run (backwards) 50 T2B 40 Man Makers 30 Broad Jumps 20 Tire Flips 800m Run
Thursday, 05-26-2016
Warmup: all movements Conditioning: 3 person teams – split reps, u-go-I-go For Time – 40′ cap 900m row 9 rope climbs 90 T2B 90 KBS (53/35) 20 meters – x2 relay style barbell overhead walking lunge (95/65) 900m row 90 burpees 90 goblet squats 9 thrusters @ 135/95 9 thrusters @ 155/105 9 thrusters @ […]
Tuesday, 05-24-2016
Fenrir’s Mayhem WOD 2 – Rage of the Berzerker 2 person teams 50 Deadlifts Carry equipment around murphy loop any way. 40 Power Cleans Carry equipment around murphy loop any way. 30 Shoulder to Overhead Carry equipment around murphy loop any way. 20 Power Snatches Loads: Rx 135/95 Elite 155/105 scale as needed
