« January 25th, 2012 | Main | January 27th, 2012 »

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!

 

Laddertruck

 

Cool down

Hydrate and stretch.

 

BE SAFE!!!

Posted by Amy on January 26, 2012 at 01:08 AM |

TrackBack

TrackBack URL for this entry:
http://www.typepad.com/services/trackback/6a0111684f6048970c016300104780970d

Listed below are links to weblogs that reference January 26th, 2012:

Comments

Verify your Comment

Previewing your Comment

Posted by:  | 

This is only a preview. Your comment has not yet been posted.

Working...
Your comment could not be posted. Error type:
Your comment has been posted. Post another comment

The letters and numbers you entered did not match the image. Please try again.

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.

Working...

Post a comment

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

Photo Albums

  • :

Physical Agility Test

  • IMG_3157

Combat Challenge

Fran on Fire

Archives

More...

February 2012

Sun Mon Tue Wed Thu Fri Sat
      1 2 3 4
5 6 7 8 9 10 11
12 13 14 15 16 17 18
19 20 21 22 23 24 25
26 27 28 29