Ice Rescue
Five rounds for time of:
225 pound Deadlift, 12 reps
20 Pull-ups
135 pound Clean and jerk, 12 reps
20 Knees to elbows
------------------------------------------
This is a tough workout, scale as needed
What is CrossFit
Meal of the Day
January 29th, 2012
Warm up - dynamic stretching
W.O.D.
In a group of 3
5 rounds for time:
250m row
Box jumps
Deadlifts
***1 person on each exercise. Once the person starts rowing, others must begin their doing box jumps or deadlifts. The minimum number of reps is 15 for each round and you pick the deadlift weight!***
Cool down - stretch - have some H2O
BE SAFE!!!
January 27th, 2012
Warm up
Run 400m - 100 jumps - dynamic stretching
W.O.D.
"Tower 55"
1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10
Tower lap w/high rise pack
Pull up
Push up
AbMat sit up
Heavy KB swing
http://www.marksdailyapple.com/how-agriculture-ruined-your-health-and-what-to-do-about-it/
Cool down
Stretch your legs and water up!
BE SAFE!!!
January 26th, 2012
Warm up
Max double unders - 5 attempts
30 pull ups
Run 500m
Dynamic stretching
W.O.D.
Tabata rowing for calories:
Row for 20 seconds to get the highest amount of calories and then rest for 10 seconds. Repeat this for a total of 8 times. The lowest number of calories in 20 seconds is your score. Post to comments and happy rowing!
Cool down
Hydrate and stretch.
BE SAFE!!!
January 25th, 2012
Warm up
3 rounds:
10 push ups
10 pull ups
10 GHD sit ups
W.O.D.
5 rounds for time:
Dumbbell snatches 10 each arm
Run 400m
Backsquats 20 (50% max)
Cool down
STRETCH!!!
BE SAFE!
January 23rd, 2012
Warm up - Run 500m - dynamic stretches
W.O.D.
On the minute for 21 minutes:
5 pull ups
5 burpees
5 box jumps
Cool down - walk it out - stretch it out!
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
- :
![](<a href="http://www.operationphoenix.com"><img border="0" alt="Operation Phoenix Widget" src="http://media.crossfit.com/opphx/tot.jpg" /></a>){kind=link}