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!
What is CrossFit
Meal of the Day
« January 23rd, 2012 | Main | January 26th, 2012 »
TrackBack
TrackBack URL for this entry:
http://www.typepad.com/services/trackback/6a0111684f6048970c016300100e8d970d
Listed below are links to weblogs that reference January 25th, 2012:
Verify your Comment
Previewing your Comment
This is only a preview. Your comment has not yet been posted.
Your comment could not be posted. Error type:
Your comment has been posted. Post another comment
As a final step before posting your comment, enter the letters and numbers you see in the image below. This prevents automated programs from posting comments.
Having trouble reading this image? View an alternate.
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}
Comments