by Admin | Aug 17, 2020 | Uncategorized, WOD
At Firewall Workout: Build for 12 minutes: 6 Push Press (From the Floor) AMRAP 15: 12 Bar Facing Burpees 8 Push-Press (135,95) 400m Run At Home Workout: Rotate Through for 15 Minutes: 2/arm Turkish Get-ups :45 Plank 5/side Deadbugs (with weight overhead if possible)...
by Admin | Aug 16, 2020 | Uncategorized, WOD
At Firewall Workout: 5RFT: 10 Medball Squat Cleans (20,14) 5 Box Jumps (36,30) Rest 2:00 3RFT: 15 Medball Squat Cleans (20,14) 10 Box Jumps (30,24) Rest 2:00 1RFT: 50 Medball Squat Cleans (20,14) 30 Box Jumps (24,20) At Home Workout: For Time: 5 Rounds of… 10...
by Admin | Dec 19, 2019 | Uncategorized, WOD
AMRAP 8 x 3 (3:00 rest between AMRAP’s): 20/15 Calorie Row 30 Push-Press (75,55) 40 Back Rack Forward Lunges (75,55) 50m Bear Crawl
by Admin | Dec 21, 2018 | Uncategorized
by Admin | Oct 1, 2017 | Uncategorized, WOD
Congratulations Dave on earning Firewall September Athlete of the Month! We caught up with Dave and asked him a few questions, here they are! How did you start CrossFit? I started CrossFit “officially” when my neighbor invited me to join him for one of...
by Admin | Mar 19, 2017 | Uncategorized, WOD
Clean and Jerk: 6×3, touch and go reps, building in weight AMRAP 12: 9 ring dips 6 shoulder to overheads (135, 95) 300/250m row
