Category: WOD

TODAY IS BRING A FRIEND DAY!!! Tuesday 9/5/17

***All friends and family can come to any CrossFit Firewall class for free today***   With a partner… AMRAP 5: Sled Push (Partners switch every down and back) *Rest :90* AMRAP 5: Hollow Hold/40 Mountain Climbers each leg (Partners switch when mountain climbers are completed) *Rest :90* AMRAP 5: Calorie Bike (Partners can switch whenever...

Monday WOD 9/4/17

Labor Day Schedule 5:30AM – CrossFit 6:30AM – Boot Camp 9:00AM – CrossFit 3:00PM – Teens 4:00PM – CrossFit 5:00PM – CrossFit   ***TOMORROW IS BRING A FRIEND DAY!!!!***   EMOM x 10: Odd – 1 Squat Clean + 1 Hang Squat Clean Even – 5 Deficit Strict Handstand Push-ups   AMRAP 12: 10 Squat...

Sunday WOD 9/3/17

AMRAP 25: 200m Run 75m Farmers Carry (45,25 plates) 50m Overhead Plate Walk (45,25) 25 Plate Ground-to-Overhead (45,25) *Every 5 minutes perform 20 toes-to-bar including at the start of the workout (if you’re on the run when a 5:00 mark hits, perform your toes-to-bar right after you are back inside).

Saturday WOD 9/2/17

For Time: 75 Burpees 60 Medball Cleans 25 Push Presses (75,55) 45 Medball Cleans 25 Push Presses (75,55) 30 Medball Cleans 25 Push Presses (75,55) 15 Medball Cleans 25 Push Presses (75,55) 75 Burpees

Friday WOD 9/1/17

For Time: 1,000m/800m Row 100 Double Unders 80 Alternating Lunges 80 Dumbbell Snatches (60,40) (each rep must go all the way to the ground)   With time remaining in class, rotate through the following: 1:00 Weighted Plank 50m Sled Pull 25 Kettlebell Heel Raises

Thursday WOD 8/31/17

Box Squats: 5,5,5,4,4,4, increasing   AMRAP 9: 18 Push-ups 9 Thrusters (95,65)

Wednesday WOD 8/30/17

3 Rounds For Time: 8 Ring Muscle-ups or 24 Pull-ups 16 Box Jumps (30″,24″) 800m Run *Rest 2:00 between rounds* *Score is total time

Tuesday WOD 8/29/17

Deadlifts:  1RM or work to a HEAVY single   For Time: 20-18-16-14-12-10-8-6-4-2 Wall Balls (20,14) Sumo Deadlifts High Pulls (75,55)

Monday WOD 8/28/17

Death by Toes-to-bar starting at 5 reps (finishing at 19) *Rest 3:00* Death by Burpees to a 6″ target starting at 10 reps (finishing at 24)   How a death by works: Minute 1, perform 1 rep.  Minute 2, perform 2 reps, Minute 3, perform 3 reps.  On the toes-to-bar, we will be starting with...

Sunday WOD 8/27/17

With a partner… AMRAP 22: 40 Hang Power Cleans (115,80) 2 Rope Climbs 40 Goblet Lunges (53,35) 2 Rope Climbs 40 Shoulder to Overhead (115,80) 2 Rope Climbs *Break up the reps however you’d like and switch whenever you’d like. **While one partner is working on the movements above, the other will be doing some...