Sept 7
W.O.D
Clean, 1.1.1
then
“Night Train”
1,2,3,4..10
Clean and Jerks, 155/105
20 double unders
*the cleans can be power. Scale to 135/95 or 95/65
The SuperKids program get under way today! Special note when you bring your kids to FirePower. We have a severe nut allergy alert amongst us. PLEASE take special care not to have your kids eating nut-snacks in the gym and especially not on the training floor. All trainers and staff, keep your nuts hidden…
WOD – January 5th, 2010
Hang Power Cleans!
Hang Power Cleans
1-1-1-1-1-1-1
“Thrusters” with Chris Spealler, a CrossFit Journal preview video [wmv] [mov]
WOD – Monday June 22nd, 2009
Warm up
Trainers choice
Skill
Power Cleans
WOD
“Elizabeth”
21-15-and 9 reps of:
Clean 135 /95 pounds
Ring Dips
Post time to comments and compare to April 20th, 2009
Learn more about the “Benchmarks” and why they are so good. Tammy,Karyn, and Jason know what they have to beat!
WOD – June 1, 2009
HAPPY BIRTHDAY FIREPOWER CROSSFIT!!
June 1st 2008 was FirePower’s first WOD in Milton. Look how far we’ve come in a year!
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Warm-up:
2 Rounds Dot Drill
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WOD: Jen’s Last Chance Qualifier WOD #3)
10, 9, 8, 7, 6, 5, 4 3, 2, 1 reps for time of:
Power Cleans (155lbs for men / 105lbs for women)
Pull-ups (Chest to Bar)
KB Swings (24kg men / 16kg women )
Check out Jen’s WOD here.
“The more you sweat in training, the less you bleed in combat”
-Navy Seals
