Fire Factory

Fireman's Carry skill practice
  • Pair up with someone of equal build and take turns carrying each other 50ft.


  • 30 minute AMRAP (2 Person Teams)Iditarods 100ft (outside)
    • One partner sits on the sled whilst the other pulls them 100ft then switch and pull back

    Sandbag Lunges 50ft (inside)
    • One partner carries a sandbag 50ft while Lunging. The other partner then lunges the sandbag back 50ft.

    Tire flips 100ft (outside)
    • Partners flip a tire 50ft down and back. They can rotate flips or one does 50ft down and the other does 50ft back.

    Mace Bell Joust 40 reps (inside)
    • Each partner performs 20 Mace Bell Jousts. Break up reps as needed.


Comments

Post a Comment

Popular posts from this blog

WOD 6-20-18

Image
Crash's Birthday WOD!! 4 Rounds 10 WB 10 Box Jump overs 6 burpees 20 sit ups 72 Singles 1 Round 6 wall balls 6 box jumps overs 6 burpees 20 sit ups 72 singles  
Read more

The Snatch, Clean And Jerk: Olympic Lifts Overview

Image
The Snatch, Clean and Jerk are the most iconic Olympic-style lifts there are. Every day, bodybuilders train to perform these lifts. But you don't have to be a professional bodybuilder to complete them. With proper training and exercise, you can perform these power lifts as well. Why would you want to do Snatch, Clean, And Jerk exercises? Both exercises are explosive movements which can add power and functional strength. They build muscle and make you stronger, faster, and more powerful. Plus they are so fun to do! Though they are relatively simple exercises, they are not to be taken lightly. You can get seriously injured if you are not performing the proper technique. Make sure you have a trainer help you with all the subtle nuances. It is also a good idea to work with extremely light weights and even just a simple PVC pipe to learn the movements and increase your mobility. Flexibility in the glutes, hips, hamstrings, quads, shoulders, and chest is paramount to doing these powerfu...
Read more

Olympic Weightlifting

[av_section min_height='50' min_height_px='500px' padding='default' shadow='no-shadow' bottom_border='no-border-styling' bottom_border_diagonal_color='#333333' bottom_border_diagonal_direction='' bottom_border_style='' id='' color='alternate_color' custom_bg='' src='http://crossfitmilo.com/wp-content/uploads/2017/11/clean-jerk-tucson-1030x687.jpg' attachment='450' attachment_size='large' attach='parallax' position='bottom center' repeat='stretch' video='' video_ratio='16:9' overlay_enable='aviaTBoverlay_enable' overlay_opacity='0.6' overlay_color='#283891' overlay_pattern='' overlay_custom_pattern='' av_element_hidden_in_editor='0'] [av_hr class='invisible' height='100' shadow='no-shadow' position='center' custom_border='av-border-thin' custom_width=...
Read more