Call: 520-370-2439

Fire Factory 9-25-21

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“If this is wrong, I don’t want to be right”

3 Rounds – (3 person teams)

Station #1 – Mace Bell Run/Tire Flips (3 mins)

  • One team mate runs 200m with Mace Bell
  • Other two flips heavy tire
  • Rotate through run for 3 mins

-30 sec rest-

Station #2 – Sled Drags/Heavy Wall Balls (3 mins)

  • Team mate #1 drags 165# sled backwards 35 ft then relieves someone at wall balls
  • Other two team mates are alternating HEAVY walls balls
  • Wall ball must be kept in motion but does not have to be caught each time
  • rotate through course for 3 mins

-30 sec rest-

Station #3 – Soft Stone over highest bar (3 mins)

  • Teammates rotate through tossing soft stone over the highest bar they can

Fire Factory 9-4-21

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Philip-LDH

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

  • 1st team member runs 200m with sandbag over shoulders then gives sandbag to next team member ro run and goes to station 1 until relieved.

Station#1 – rescue sled drag 165# and heavy KB hoist

  • alternates between 50ft backwards sled drag 165# and 2 heavy KB hoists until relieved

Station #2 – battle hoses

  • performs battle hoses until relieved by runner

Station #3 – KB Step ups

  • continuously alternate step up holding 50% BW (KB x 2) until relieved

Station # 4 – Sledge Strikes

  • continuously strike a tire with sledge hammer or mace bell until relieved

Station #5 – Plank Slides

  • crawl 35ft stretches with feet on slides. When relieved by person from station 4, return to 200m run with sandbag

****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.****

FIRE FACTORY 7-17-21

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“Turn Your head and Cough”

5 ROUNDS FOR TIME (up to 4 Lanes/4 teams)

Station #1

  • 20 Cal bike

Station #2

  • 50 ft sandbag squat/toss
  • squat a 30lbs or 50lbs sandbag then thruster and toss the bag in front of you for 50ft
  • Clean the SB to shoulder and spring it back 50ft

Station #3

  • Weighted Step Up 20 reps (10 each leg)
  • 50% body weight divided by 2 in each hand

(exit the building out the South door and run around to the outside shaded area)

Station #4

  • Battle hoses 20 reps

Station #5

  • 200m Hose Load Run

Daily WOD 4-19-21

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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

Daily WOD 3-2-21

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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

Daily WOD 2-17-21

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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#

Bulldozer & Melee 2-14-21

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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-

Fire Factory 10-24-20

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The Big Kahuna Burger

3 Rounds: (3 person teams)  

Station 1:

  • LDH roll carry up and over dock and back (2 carry)
  • Tire Flips -> 100ft (1 teammate flips)
  • Rotate through tire flips
  • Whoever is done first gets a rest

Station 2:

  • 400m heavy Mace Bell run Warrior style (2 teammates switch carrying Mace Bell)
  •  Sandbag rescue drag around rig (1 teammate)
  • If sandbag drag finishes before MB runners return, they get a rest
  • Rotate through sandbag drag

Fire Factory 9-26-20

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3 Rounds – (3 person teams)

Station #1 – Mace Bell Run/Tire Flips (3 mins)

  • One team mate runs 200m with Mace Bell
  • Other two flips heavy tire
  • Rotate through run for 3 mins

-30 sec rest-

Station #2 – Sled Drags/Serpentine run (3 mins)

  • Team mate #1 drags sled backwards 35 ft to Team #2 then runs serpentine through rig back to start
  • Team mate #2 drags sled 35ft back to Team mate # 3 then rune serpentine through rig back to start
  • Team mate #2 does the same
  • rotate through course for 3 mins

-30 sec rest-

Station #3 – Herculeezes (Stone Over Shoulder) (3 mins)

  • Teammates rotate through tossing soft stone over shoulder for 3 min

HOME WOD 3-23-20

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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!!!