Dorie

 In Workouts of the Day (WODS)

Announcements

Holiday Schedule – The box will be Closed Christmas and New Years Day. The following classes are canceled between Christmas and New Years. Tuesday Dec 24th – 630pm. Thursday Dec 26th – 530am, 9am, 11am. Friday Dec 27th 9am, 11am. Tuesday Dec 31 – 9am.

Firebird CrossFit – All Levels

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WOD

DORIE (AMRAP – Rounds and Reps)

Rx

AMRAP (with a Partner) 20 min.

Buy In:

150-m Partner Carry (each)

Then, in time remaining:

Partner A completes 1 round of:

15 American Kettlebell Swings (24/16 kg.)

10 Burpees

5 Ground-to-Overheads (95/65 lb.)

Partner B performs:

Max Wall-Ball Shots (20/14 lb.)

Partners rotate each round until team completes 150 Wall Balls

Then, in time remaining:

AMRAP of the 15/10/5 rep rounds above (one Partner working at a time)

Fitness

AMRAP (with a Partner) 20 min.

Buy In:

100-m Partner Carry (each)

Then, in time remaining:

Partner A completes 1 round of:

15 American Kettlebell Swings

10 Burpees

5 Ground-to-Overheads

Partner B performs:

Max Wall-Ball Shots

Partners rotate each round until team completes 100 Wall Balls

Then, in time remaining:

AMRAP of the 15/10/5 rep rounds above (one Partner working at a time)
NOTE: Dedicated to WWII hero Doris Miller of Waco, TX. During the attack on Pearl Harbor, Doris was asked to assist the captain, who was mortally wounded, to move him to a safer place. After helping the captain, Doris went back to the battle row, found a gun that was unmanned, and went to man it. When asked to abandon ship, Doris was able to save some of the injured. Because of his bravery, he was awarded the Navy Cross. “Doris was always considering other people rather than himself. He definitely put country first.”

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