Going Overhead!!

Overhead Squats

15-15-15-15

- On each attempt, load the bar with as much weight as you think you can do 15 times.
- The Brian standard is bodyweight!

GO TEAM !!!

It’s the day of the BIG DAY! Though it’s not the CrossFit Games, for anyone that does NOT qualify for Regionals, this is it. So, please help me in supporting ALL our athletes competing in Sectionals this weekend!  Chris, Daniel, Sarah, Dan.R, Louise, Andrew

6 Rounds:
Each round is 3 minutes in length.  There is a 1 minute rest between rounds.

Each round consists of as many rounds as possible of:

• 3 Burpees
• 6 Thrusters (95#/65#)
• 9 Box Jumps (20”)

You will have 6 separate AMRAP scores for this workout – one for each of the six rounds.

Garrett”

Three rounds for time of:
75 Squats
25 Ring handstand push-ups or  paralette,or from the ground
25 L-pull-ups

The Hangover

Today’s Workout
5 Rounds for time of:
200m Bumper Plate Farmer Carry (25/35)
150 Single Unders
10 six stag burpees

WOD March 16

Happy St. Paddy’s Day to our Irish CrossFit Peeps across the Pond!

For time:

• 25 Squats
• 25 Push-ups
• 25 Pull-ups
• 25 Sit-ups
• 50 Squats
• 50 Push-ups
• 50 Pull-ups
• 50 Sit-ups
• 75 Squats
• 75 Push-ups
• 75 Pull-ups
• 75 Sit-ups

Post time to comments.

No green beer till this wod is done!  Then you can draw the FirePower logo in your Guiness.

Yummy Zone soup recipe:

http://ipost.com/form/zonelabs/viewhtml/9z1zpmr06gjt4jnphdv29icrhkhf0hmp1tlnhilkg7g

WOD March 16

• Overhead squat 1-1-1-1-1 reps
• Front squat 1-1-1-1-1 reps
• Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Have you seen our post “A CrossFit Family Needs Help“?  If you can’t make the event, we are accepting donations for Jeremy at the front desk.  Deadline is April 2nd.  Many thanks to Mark & Dawn for supporting to date.

Also, calling all home cooking chefs.  We have a special project/need for some help.  Contact Andrea or Kim for details of our “under cover” venture to make someone’s life a little easier.

I thought you guys would like to see a tribute to the birth of FirePower.  Here’s 2 pics of the first day FirePower Boxing opened in January 2006.  A small room 12 ft wide x 60 ft long.  3 classes a week at 6pm.  Ahhh…the gool ol days!

March 15

Five rounds for reps of:

• 1 min Wall ball shots, 20 pound
• 1 min 15 foot rope climb
• Run 400m
• Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

Post total reps and ascents to comments

March 14: Big Fat Baseline

“Big Fat Baseline”

For Time:

• 1000 m row
• 80 Squat
• 60 Sit ups
• 40 pushups
• 20 pullups

SoCal sectionals

For time:
- Run 100m from start (on the field) to bumper plates
- Pick up a bumper plate (45#/25#)
- Run up 83 steps (to the top of the stadium) with your bumper plate (45#/25#)
- 70 Squats (holding the plate)
*note: penalty for putting the plate down or setting it on your feet – starting over at ZERO
- Run down 83 steps, drop your plate
- 35 Push Press (45#/33#)
- Run up 83 steps (no plate)
- 15 Thrusters (135#/95#)
- Run down 83 steps (no plate)
- 35 Burpees
- Run up 83 steps
- 35 Wall Ball (10′ – 20#/14#)
- Run down 83 steps
- 70 Double Unders
- Run 100m to the finish line

Thanks to SoCal,this is there sectional qualifier this weekend,good luck to all.

Lunge Away

“Lunge Away”

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