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Fire Factory 8-28-21

August 27, 2021/in WOD /by Kare Williams

“Welcome to the party pal!”

3 person team

600m run

  • Team runs 600m with one carrying Mace Bell overhead. Rotate as needed.

THEN

4 Rounds

IDITARODS (twice)

  • One team member pulls another on a sled 100′. The 3rd runs alongside. Rotate through twice.

SPARTANS – 30 Reps

  • Teams must flip heavy tire and jump (step) through.
  • Can flip as a single or two team members together.

SANDBAG RESCUE DRAG & CARRY (twice)

  • Team members rescue drag sandbag 35ft then clean to shoulder and carry back 35ft.
  • Team members rotate through twice.

HURCULEEZ – 30 reps

  • Team members alternate tossing Soft Stone over shoulder.

Daily WOD 8-27-21

August 26, 2021/in WOD /by Kare Williams

Warm Up

3 Rounds
 
1 min: Plank Med-Ball Circle or Volley ball
5 Burpees 
10 High Knees in place

PVC SS
20 Zombie kicks
20 sec hip opener

Question of The Day

Would you rather reverse one decision you make every day or be able to stop time for 10 seconds every day?

WOD

90 sec Max reps

-1 min rest, between each movement-

DB Snatches
Box Jump Overs
Pull Ups
SDHP
Wall Balls

-2 min rest-

Option #1
Repeat max Reps WOD

Option #2

5 x 90 sec row 1 min rest

Rx 35 / 50, 20′ / 24″, 53 / 70, 14# / 20#, 9′ / 10′
Rx+ 24″ / 30″, 35 / 53, 10′ / 11′
M 20 / 35, 12″ / 20″, 35 / 53, 10′ / 14′

Daily WOD 8-26-21

August 26, 2021/in WOD /by Kare Williams

Warm Up

Down & Backs

3 x
5 Rocking Push Ups
3 Negative Push Ups
10 Shin taps

3 Min Self Stretch

Question of The Day

Would you rather Experience the beginning of planet earth or the end of planet earth?

CORE

50 reps of each, break up as desired

Knee Ups / T2B / Knees 2 Chest
Med Ball Slams
Ball Crunches
50 Sec Weighted Sorensen
Enterprise Extensions

Strength

Bench press Cycle Wk #7

3-5 Rounds of 5 Reps @ 80%

Superset with CORE 50 movements

Daily WOD 8-25-21

August 26, 2021/in WOD /by Kare Williams

Warm Up

100 meter run or row easy pace
10 forward backward lunges
1 plank wheel

100 meter SPRINT
5 Burpees
10 Jumping Squats

Repeat the first set of movements

10 Frog Hops
20 Sec DD to SM
20 Arm Circles
20 Michael Phelps

Question of The Day

Would you rather wear a constantly changing outfit or a constantly changing hairstyle?

Strength / CORE

Front squats

8
6-6
4-4-4-4

Superset

Russian Twists & Mission Impossibles

(8) 20 RT’s & MI’s
(6’s) 15 RT’s & MI’s
(4’s) 10 RT’s & MI’s

WOD

AMRAP 12 min

12′ DB Lunge
6 DB Cleans
3 Wall Walks (Rx / Intermediate)
or
6 DB S2OH (M / Novice)
200 meter run or row

Rx & Intermediate 35 / 50
M & Novice 20 / 35

 

Daily WOD 8-24-21

August 26, 2021/in WOD /by Kare Williams

Warm Up

3 Rounds

200 run or row
30 Singles
5 KB Swings
3 Burpees
10 sec Ring Hold
10 empty bar Deadlifts

Add weight to bar every round, and decrease reps by 2

10 Scorpions
10 Bird Dogs
20 sec DD to SM

Question of The Day

Would you rather live in a world where you dance instead of walk or sing instead of talk?

Strength / CORE

EMOM 12 min

Odd Min:
5 Deadlifts

Even Min:
3-5 Strict, weighted or negative Dips

Rx: heaviest weight you can do unbroken with good form

WOD

3 Rounds

3 min

40 DU’s
20 KB Swings
10 Burpees
In the remaining time:
AMRepAP of T2B

-90 sec rest-

Score is number of T2B

Rx 35 / 50
Rx+ 53 / 70
M 27 / 35

Daily WOD 8-23-21

August 26, 2021/in WOD /by Kare Williams

Warm Up

500 row or 400 run
SPRINT the last 100 meters

3 x
10 Jumping Jacks
Lunge to rig
10 ring rows
Bear crawl to blue wall
5 Wall Balls for height
run back

PVC Pivot Stretch
Rig calf stretch

Question of The Day

Would you rather have unlimited pizza 🍕  for life or unlimited tacos 🌮  for life?

CORE

3 x

Band Hollow Hold
3 Bootstrappers

3 attempts to hold a small band secured under your low back holding a hollow hold

WOD

AMRAP 15 min

Buy in:
1000 meter

AMRAP In remaining time

3 Thrusters
6 Pull ups
4 Thrusters
6 pull ups
5 Thrusters
6 pull ups
etc….

Rx 65 / 95
Rx+ 85 / 125, C2B
M 45 / 65

Bulldozer & Melee 8-22-21

August 21, 2021/in WOD /by Kare Williams

Warm Up

3 x
100 run or row
3 Burpees
6 PVC OHS
6 PVC OH Lunges
20 sec HSH

PVC SS
Do once with empty bar and once with WOD weight:
5 Snatches
3 OHS
2 Lunges

3 min self stretching

Bulldozer

10 Rounds

10 Cal Row
6 Power Snatch
4 OHS
2 OH Lunges

-5 min rest-

10 Rounds

10 Cal Bike
6 Bar Facing Burpees
4 HSPU
2 Wall Walks

Rx 65 / 95
Rx+ 95 / 135,  Wall Walk into HSPU = 2 x 1 Wall Walk into 2 HSPU
M 35 / 65

Melee

3 Rounds

1 min max Stones to a box (50 / 75, box hip height)
1 min to do 1 Gate Sprint (the faster you go, the more rest you have)

-1 min rest-

1 min max wall balls (16 / 25, 9’/ 10′)
1 min to do 1 Gate Sprint (the faster you go, the more rest you have)

-1 min rest-

Score is total number of Wall Balls plus total number of Stones.

Fire Factory 8-21-21

August 20, 2021/in WOD /by Kare Williams

“80’s Hair Band”

2 Rounds – 3 person teams

Station #1 – LDH Drag/Flake with KB carry (3 min)

  • One person drags LDH 100′ and flakes it in
  • Other 2 Farmer’s Carry 3 heavy KBs together
  • Rotates through LDH

-30 sec transition-

Station #2 – Soft Stone Boogie (3 min)

  • 2 team mates move Soft Stones over bar in sync
  • 3rd rests and rotates in after each toss

-30 sec transition –

Station #3 – Heavy Sled and Tire Flips (3 min)

  • One teammate pulls heavy sled 50ft backwards
  • Other two alternate Heavy Tire flip
  • Rotate through sled drag

Fire Factory Extras

“Pit Crew Back Squats”

Daily WOD 8-20-21

August 20, 2021/in WOD /by Kare Williams

Warm Up

400 run or row
“Squat Ball Toss Circle”

2 x
30 Singles
10 Bird Dogs
5 Rocking Push Up
5 Bootstrappers

PVC SS
Bergener Warm Up

Question of The Day

Would you rather be the funniest person or the smartest person in the room?

Daily Strength

Bench Press Cycle Wk #6

3-5 sets of 5 reps @ 75%

Superset

5 Hang High Pulls
5 Drop Squat Cleans

WOD

Friday Chipper

600 run or row
20 Overhead Sit Ups
40 DU’s
15 Hang Squat Cleans
30 DU’s
10 Front Squats
20 DU’s

Rx 65 / 95
Rx+ 95 / 135
M 55 / 75

Daily WOD 8-19-21

August 20, 2021/in WOD /by Kare Williams

Warm Up

500 row or 400 run

TABATA x 2
Ring Rows
Lunges
Hollow Hold / Superman Hold
Burpees

10 Lat Act
10 Sec Hanging Hollow Hold
10 Step ups
5 Box Jumps

PVC SS
Rig Calf Stretch
20 sec DD

Question of The Day

Would you rather have trampolines for floors everywhere you go, or  be able to roller-skate everywhere you go?

CORE

3 Rounds

10 KB or DB Rows
10 KB / DB Split Squats
10 Plank Up and Downs

Rx Heaviest weight you can do 
with good form.

WOD

EMOM 10 min

Odd min:
10 DB Snatch
as many box jump overs in remaining time

Even min:
10 DB Snatch
as many T2B in remaining time

Rx 35 / 50, 20″ / 24″
Rx+ 24″ / 30″
M 20 / 35, 12″ / 20″

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