Fire Factory
Fire Factory is a team/task oriented series of challenges on Saturday mornings that pushes you physically while building a sense of teamwork and camaraderie.
Want to learn more? Contact us at 520-370-2439.
Fire Factory is a team/task oriented series of challenges on Saturday mornings that pushes you physically while building a sense of teamwork and camaraderie.
Want to learn more? Contact us at 520-370-2439.
Teams of 6 people = Run + stations 1-5
Teams of 5 people = Run + stations 1-4
Teams of 4 people = Run + stations 1-3
***COACH’S NOTE: Start team members 2-5, 2-4 or 2-3 at stations 1-5, 1-4, 1-3 respectively. Team member #1 start with the 200m SB run to “start the clock”. When the #1 team member finishes the 5th round and technically was to go on their “6th Run” the team is done.
3 ROUNDS
Time keeper – 200m run with sandbag
Station#1 – rescue sled drag 165# and heavy KB hoist
Station #2 – battle hoses
Station #3 – KB Step ups
Station # 4 – Sledge Strikes
Station #5 – Plank Slides
****1st team member returns from the 200m SB run and relieves Team Member #2 at Station 1. They relieve their third team member at Station 2 and so forth. The last person on the team is knocked off the course and goes to the 200m SB run. When they return, they relieve their team mate at Station 1 who pushes on to Station 2 and that team mate moves on to Station 3, etc, etc. The last team is pushed off the course and goes to the 200m SB run and the process continues.****
“Turn Your head and Cough”
5 ROUNDS FOR TIME (up to 4 Lanes/4 teams)
Station #1
Station #2
Station #3
(exit the building out the South door and run around to the outside shaded area)
Station #4
Station #5
Warm Up
200 meter row
50 meter sprint
or
200 meter run
sprint from the gate into the building
or
1 min bike
20 sec sprint
5 PVC Thrusters
5 ring rows
5 Lat act
Repeat above Row, Run or bike
5 Empty bar Thrusters
5 Ring rows
5 Lat act
Repeat above Row, Run or bike
5 WOD weighted Thrusters
5 Pull ups
PVC SS
30 Sec Hollow Hold
10 Table Tops
20 sec Thread the needle
2 Perfect stretches
Question of The Day
Would you rather have a pet tiger or a pet monkey?
WOD
3 Rounds
500 row or 400 run or 2 min bike
20 Thrusters
15 Pull ups
Rx 35 / 45
Rx+ 55 / 75, C2B
M 15 / 35
CORE / Strength
AMRAP With remaining time in class
10 Bent over rows (with bar)
10 Scorpions
10 V-up to Hollow Hold
Warm Up
400 Run or 500 Row
SPRINT the last 100 meters
TABATA x 2
Jump rope
push ups
box jump or step overs
Burpees
Rig calf stretch
2 Inch Worms
PVC SS
Bergener warm up
Question of The Day
Would you rather be a World Champion in Bowling or Billiards?
CORE
AMRAP 8 min
1 min weighted plank
20 Muffin Toppers (oblique band twist)
10 Toe Taps
WOD
4 Rounds
4 min
60 DU’s (120 singles)
10 Burpee Box Jump Overs
AMRepAP In the remaining time
C & J
-1 min rest-
Rx 20″ / 24″, 95 / 135
Rx+ 24″ / 30″
M 12″ / 20″, 65 / 95
Score is total number of C&J completed in all rounds added together
Warm Up
500 meter row or 400 meter run
Deck of Cards 5 min
Hearts = Med Ball Thrusters
Diamonds = DU’s
Clubs = Ring Rows
Diamonds = Push Ups
Then:
20 sec Hollow Hold
10 Table Tops
3 x Push up to DD
PVC SS
Bergener Warm Up
Question of The Day
Own an elephant the size of a gerbil or a gerbil the size of an elephant?
Skill / Warm Up
Empty Bar
3 Clean Pulls
3 Clean High Pulls
3 Tall Cleans
3 Jerk Dips
3 Jerks
WOD Weight
3 Clean Pulls
3 Clean High Pulls
3 Jerk Dips
3 Jerks
WOD weight plus 5-10 lbs
3 C& J
WOD
AMRAP 3 min
Clean & Jerks
-2 min rest-
AMRAP 3 min
10 Wall Balls
10 Ball Crunches
-2 min rest-
AMRAP 3 min
20 DU’s
10 Pull ups
Rx 65 / 95, 14# / 20#, 9′ / 10′
Rx+ 85 / 115, 20# / 25#, CTB or 3 MU’s
M 55 / 85, 10# / 14#
General Warm Up
3 Rounds
250 row
4 Forward Backward lunges (2 each side)
6 PVC OHS
8 Mountain Climbers
10 Wall Squats
Then:
PVC SS
with empty bar
5 High Hang Snatches
5 Hang Snatches
5 Snatches
5 OHS
With WOD weight
3 High Hang Snatches
3 Hang Snatches
3 Snatches
3 OHS
3 min self stretch
Bulldozer
For Time
Cal row 15 / 20
12 Power Snatches
3 OHS
Cal row 15 / 20
9 Power Snatches
6 OHS
Cal row 15 / 20
6 Power Snatches
9 OHS
Cal row 15 / 20
3 Power Snatches
12 OHS
Rx 65 / 95
Rx+ 95 / 135
M 35 / 43
Melee
3 Rounds
1 min Max Assault bike sprint
-30 sec rest-
1 min max Tire flips
-30 sec rest-
1 min max Kettle Bell farmers carry shuffle
(2 x KB 53 / 70)
-30 sec rest-
The Big Kahuna Burger
3 Rounds: (3 person teams)
Station 1:
Station 2:
3 Rounds – (3 person teams)
Station #1 – Mace Bell Run/Tire Flips (3 mins)
-30 sec rest-
Station #2 – Sled Drags/Serpentine run (3 mins)
-30 sec rest-
Station #3 – Herculeezes (Stone Over Shoulder) (3 mins)
Warm Up
2 Rounds
20 Zombie walks (10 Each Side, can be stationary if you don’t have the space, don’t kick the dog)
20 jumping Jacks
20 Stork walk (10 each side)
20 Mountain climbers
10 Table Tops
2 Inch worms
WOD
Base Builder
2 Rounds
Pick a favorite song and do as many Burpees as possible for the entire song
AMRAP 12 min
1 min plank (weighted if possible)
10 Suitcase Deadlifts (5 each side, KB or DB, if using DB just go to mid-shin height)
10 Sumo Deadlift High Pull (KB or DB, if using lighter weight or DB do 5 on each side)
10 weighted Step ups on curb, chair, wall, rock, box, or whatever you can find)
Don’t forget to count the BURPEES for the challenge!!!