Three rounds for time of:
50 Double-unders
40 Sit-ups
30 Medicine ball cleans, 20 pound ball
20 Pull-ups
10 Handstand push-ups
What is CrossFit
Meal of the Day
May 19 ,2012
Warm Up
20 foot bear crawl
20 foot heel kicks
20 foot high knees
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WOD
Seven rounds of:
35 Double-unders
1 Snatch
Make one snatch attempt per round.
May 18, 2012
Warm up
10 inch worms
10 push ups
10 air squats
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WOD
Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold
Post rounds completed to comments.
May 17 , 2012
Warm up
5 ring pull ups
5 ring dips
10 over head squats
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WOD
For time:
Run 1000 meters
30 Handstand push-ups
Row 1000 meters
Post time to comments.
May 16, 2012
Warm up
Jump rope for 2 minutes
10 med ball cleans
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WOD
21-15-9 reps for time of:
315 pound Deadlift
30" Box jump
Post time to comments.
May 15, 2012
Warm up
easy 400 meter jog
Dynamic stretching
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WOD
"Amanda"
Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch
Post times to comments.
May 13, 2012
WARM UP
10 Walking Lunges
10 Push Ups
Stretch
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W.O.D
21-15-9
GHD Sit Ups
Kettlebell Swings
Pull Ups
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Post Times
May 12, 2012
WARM UP
Slow 500M Row
Stretch
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W.O.D
Bottom to Bottom Tabata
1 mile run
tabata squats
during the 10 sec. of rest hold the squat position at the bottom
1 mile run
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Post reps and times of runs
Wear your wildland gear!
Greater Brighton Fire Protection District
CrossFit Brighton Fire WODs
- "FIRE UNIT 500"500 Meter Row, then: 50 Pull-ups- 100 Box Jumps 24/20- 100 Push Press 65/45 lbs.- 50 Deadlifts 135/95 lbs.- 50 Push-ups- 50 Ab Mat Sit-ups- 100 ft. Overhead Walking Lunges 45/25 lbs.- Then complete: 500 Meter Row
- "JAKE"This WOD is a Company relay WOD while one person is doing work the others rest. Each member must do five rounds. Post times to comments as a company. 10 95 pound thrusters 10 pull ups 10 burpees 75 feet Firefighter drag All members must be in full PPE SCBA Packs are optional.
- "4477"AMRAP 20 Minutes of: 4 Handstand Push-ups- 4 Dead Lifts 225/185 lbs.- 7 Pull-ups- 7 Burpees
Photo Albums
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