Dorie
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
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.”
