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January 22, 2012

WARM UP

15 wall ball

50ft bear crawl

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W.O.D

10-9-8-7-6-5-4-3-2-1

Kettlebell swings

Box jumps

Ring dips

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Post times

Posted by on January 21, 2012 at 08:55 PM |

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Greater Brighton Fire Protection District


Contact Us

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

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