Category: WOD

Sunday WOD 10/20/19

15 minutes to rotate: 10 Ring Rows :30 Handstand Hold   2RFT: 25 Pull-ups 50 Plate Ground-to-Overhead (45,35)

Saturday WOD 10/19/19

AMRAP 24 (with a partner): “I Go, You Go” 8 Hand Release Push-ups 8 DB Burpee Deadlift   8 DB Hang Squat Cleans (50,35)

SEPTEMBER 2019 MEMBER OF THE MONTH: RICH ALLEN!!!

Wow, wow, wow!!! Richy Rich congratulations for being this month’s Firewall Member of the Month!  Your Q&A pretty much sums up how amazing you are and the incredible journey you’ve been on over the past couple years.  Congrats!   How long have you been at Firewall? I started CrossFit with you for the first time...

Thursday WOD 10/17/19

Backsquat: 3x7 Across with the same weight   For Total Time:0:00-6:00: 40/30 Bike Calories (6 minutes to complete) 6:00-11:00: 30/20 Bike Calories (5 miniutes to complete) 11:00-15:00: 20/15 Bike Calories (4 minutes to complete)  

Wednesday WOD 10/16/19

With a Running Clock: 0:00-12:00: For Time: 75 Toes-to-Bar*200m Penalty run each break12:00-14:00: Rest 14:00-26:00:AMRAP 12: 25 Double KB Deadlifts (35,36)50m Front Rack Carry (35,26)

Tuesday WOD 10/15/19

8 sets of :90 on and :90 off: 15/12 Calorie Row MAX Push-Jerks in remaining time   Athletes will pick own weight (Weight may be increased each round) Your score is the total amount of weight lifted throughout the workout.   Example: Dan chooses to use 100lbs for all 8 sets and is able to...

Monday WOD 10/14/19

Power Snatch Clusters for 6 Sets of:1-1-1  (:15 rest between each rep)   5 RFT: 40 Double Unders 20 Wall-balls (20,14) 10 Power Snatches (75,55)

Sunday WOD 10/13/19

Sunday WOD 10/13/19

“Georgie” AMRAP 21: Buy in: 65 Sit-ups 7 Burpees 11 Push-ups 22 KB Swings (53,35)This workout was originally posted on marinewod.com on April 9, 2017 and shared with us by George's sister, Jolene Taylor."My brother George didn’t work out much due to his health. So I tried to just do something that he did when...

Saturday WOD 10/12/19

Sumo-Deadlift: 5x3 (Increasing)   15-12-9-6- Sumo Deadlift High Pulls (135,95) (-) = 30ft Handstand Walk (3 Wall Walks)

Thursday WOD 10/10/19

For Time (with a Partner):   150/120 Calorie Bike 150 Box Jump Overs (24,20) 150 No-Hand Sit-ups