Category: WOD

April Athlete of the Month: Julie Monaco!!!

  Congratulations to Julie on becoming Firewall’s April Athlete of the Month!! Your hard work and dedication to the gym never ceases to impress us.  Here are a few questions and answers we did with Julie:   What has been your favorite part about CrossFit? This is hard to choose! There is not much I don’t...

Wednesday WOD 5/3/17

AMRAP 20: Ascending Ladder by 2 Toes-to-Bar Box Jumps (30″,24″) *15/12 Cal Row after each round

Tuesday WOD 5/2/17

E2MOM x 6 sets: 3 Touch-N-Go Clean and Jerks   “Grace” For Time: 30 Clean and Jerks (135,95)

Monday WOD 5/1/17

3 Rounds For Time: 800m Run 30 Wall Balls (20,14) 20 Power Snatches (95,65) 10 Overhead Lunges (95,65)

Sunday WOD 4/30/17

Tabata (8 rounds of :40 on/:20 off) at each station 1) Assault Bike 2) Sled Push 3) Double Unders 4) Push-ups 5) Chin-over Bar Hold OR Active Hang from Bar Hold 6) Farmer’s Carry (70,53) 7) Hollow Rocks

Saturday WOD 4/29/17

5 Rounds For Time: 20 Hang Power Cleans (135,95) 20 Front Rack Lunges (135,95) 20 Burpee Box Jump Overs (24″,20″)

Friday WOD 4/28/17

AMRAP 18: 10 Handstand Push-ups 10 Pull-ups 150m Overhead Plate Carry (45,25)

Thursday WOD 4/27/17

With a partner complete for time: 3,000m Row (switch every 250m) 60 Front Squats (135,95) 60 Kettlebell Swings (70,53) 2,000m Row (switch every 250m) 40 Front Squats (135,95) 40 Kettlebell Swings (70,53) 1,000m Row (switch every 250m) 20 Front Squats (135,95) 20 Kettlebell Swings (70,53)

Wednesday WOD 4/26/17

Deadlifts: 7,5,3   5 Rounds of… AMRAP 1: 15 Deadlifts (135,95) Max Effort Toes-to-Bar in remaining time *Rest 1:00 between rounds

Tuesday WOD 4/25/17

For Time: 27 Bar Facing Burpees 27 Push Presses (95,65) 21 Bar Facing Burpees 21 Push Presses (115,80) 15 Bar Facing Burpees 15 Push Presses (135,95) 9 Bar Facing Burpees 9 Push Presses (165,115) 3 Bar Facing Burpees 3 Push Presses (205,145)