June 21
WOD: “Power Cindy Power”
Max rounds in 20 mins of:
5 pull ups
10 push ups
15 squats
Every 2 minutes you must perform 3 power cleans(m185#/w115)
Sledge Hammer / Pull-up AMRAP
WOD – January 21, 2010
Complete as many rounds as possible in 15 minutes:
21 Sledge Hammer Strikes Right Side
21 Sledge Hammer Strikes Left Side
7 Strict Pull Ups
then;
Hang clean high pulls
5-5-5-5
Registration for the Emergency Services Adventure Race is now open! Limited spots are open for “civilian” teams. This event sells out every year so if you are interested sign up early. Not sure about the full course ESAR? Try ESAR – Lite
“Great Athlete, Great Trainer” with Tanya Wagner, CrossFit Apex, who will be one of the featured speakers at FilFest 2010 – video [wmv] [mov]
WOD – June 13
June 12, 2009 by Andrea
Filed under Team FirePower Events, WODs
WOD: AMRAP in 20
- 15 Knees to Elbows
- 15 Kb Swings
- 15 double unders
- 200 m sprint. Run to half way point of the building and back
Big day today for Team FirePower! ESAR is finally here. Good luck to all our members who are racing. Congrats to Mark & Heather for hosting an extraordinary event! Look for great pictures next week.
Also, FirePower Boxing returns to the ring for the first time in a year. Coach Andrea and Loni Powell will take on her opponent in Toronto at 7pm. Thanks to Vicky, Scott, Chris, Tom, and Lisa for help sparring in our Les Nessman-style ring. Stay tuned for the results of the beat down!
