CrossFit Phoenix Fire

Tuesday, December 29th, 2009 "C" shift

Vacation Break

By now you all have noticed that we have had an extended break. This is a planned break and I hope that you have all taken it. Unfortunately, i'm sure that no one has done this and instead, have been doing their own w.o.d.s. or others found on the website. Believe it or not it is really important to take rest breaks, you don't have to stop entirely,  just do something other than gym w.o.d.s.

On another note, your comments are important to the survival of this website, without them it is really hard for me to be motivated to take the time to program workouts for you. Yes there is method to the workouts and they are a well thought out plan to help you become VERY FIT. I don't just throw them together and hope for the best. So really if you are not doing the Workout of the Day that Is posted here, don't post what you did. I really don't care that you do 300 kettlebell swings, unless that's what I programmed for the day. Yes I know everybody and their brother has a website. I am the ONLY official Crossfit affiliate in AZ that caters to you. So what you say, Well I am also a Crossfit level 2 certified instructor, with many speciality certs in addition. Plus 21 years in the fire service, and 30+ years in the fitness and nutrition community.

The Crossfit Phoenix Fire website is a totally free service to you. Take advantage of this. The Phoenix Fire dept. does not endorse this website or it's methodology. They have gone as far as blocking this website from city computers. This website is a creation of mine, and mine only. Please no questions about how to implement crossfit into your department. I have not been able to OFFICIALLY implement crossfit into the PFD. We have only this website, Please support it, use the W.O.D.'s, BUT GIVE CREDIT WHERE CREDIT IS DUE. If you use a wod off this site acknowledge IT. Don't steal content without credit.

Get ready For the New Year, Set some new goals. Jan 2nd starts the new cycle.

Friday, December 25th, 2009 "B" shift

W.O.D.

Open your Presents

Play with your new toys

Spend time with family/friends

Eat.

Seriously Take the day off!!!!!!!!!!!!!!!!!!!

Wednesday, December 23rd, 2009 "C" shift

W.O.D.

5 Rounds for time:

Overhead Walking Lunge 50 ft(45lb plate overhead)

21 burpees

21 kettlebell swings (35lb)

Post time to comments.

Tuesday, December 22nd, 2009 "B" shift

W.O.D.

200m sprint x10

3:1 work rest cycle

Example, if it takes 30 seconds to do 200 meters, rest 90 seconds.

Post times to comments.

Monday, December 21st, 2009 "A" shift

W.O.D.

Box Squats 3-3-3-3-3

Rest, then:

Complete as many rounds as possible of:

15 Ring dips
7 burpees

Post loads and number of rounds to comments.

Saturday, December 19th, 2009 "B" shift

W.O.D.

Snatch

1 rep max

Clean and Jerk

1 rep max

Front Squat

1 rep max

Post loads to comments

Friday, December 18th, 2009 "A" shift

W.O.D.

"Nastier Girls"

21 Back Squats (225)

7 Muscle-ups

10 Clean and Jerks(155)

15 Back Squats

7 Muscle-ups

10 Clean and Jerks

9 Back Squats

7 Muscle-ups

10 Clean and Jerks

Post Time to comments

Thursday, December 17th, 2009 "C" shift

W.O.D.

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

Post time to comments.

Wednesday, December 16th, 2009 "B" shift

W.O.D.(Thanks Crossfit Football)

Weighted Pull-ups

1-1-1-1-1-1-1

Then:

Complete 5 rounds for time:

7 Deadlifts 315 lbs
21 Double Unders

Post times to comments.

Tuesday, December 15th, 2009 "A" shift

W.O.D.

Thrusters

5-5-5-5-5

Muscle-ups

3-3-3-3-3-3-3

Do Muscle-ups as strictly as possible i.e. no kipping, full extension, turn out wrist at bottom. Also complete each number of reps unbroken.