CrossFit Phoenix Fire

Sunday, January 31st, 2010 "C" shift

W.O.D.

3 rounds for time:

800 meter run

10 muscle-ups

15 (each side) 1 arm dumbell push-press( 30%bodyweight)

Post time to comments.

Saturday, January 30th, 2010 "B"shift

REST DAY.

I know It's not a normal rest day........look for more randomness in the days ahead, don't get too comfortable.

With the announcement of the pending budget cuts with the city of PHX, and the threat of layoff's of Firefighters for the first time in the history of the PHX fire dept, What are your thoughts of the impending doom?

Post thoughts to comments.

Friday, January 29th, 2010 "A" shift

Strength:

Push jerk

3-3-3-3-3

W.O.D.

400 meter run

21 kettlebell swings

21 pull-ups

400 m run

15 kettlebell swings

15 pull-ups

400 m run

9 kettlebell swings

9 pull-ups

Post time to comments.

 On the kettlebell swings use progressively heavier weights on the 21-15-9.

e.g. 21 reps with 53lbs, 15 reps with 70lbs, 9 reps with 90lbs.

Thursday, January 28th, 2010 "C"

W.O.D.

21-15-9

Bench Press(bodyweight)

Deadlift(225 lbs)

Pull-ups

Post time to comments.

Tuesday, January 26th, 2010 "A" shift

Strength:

1 Power Snatch+1 Hang Snatch (75%of snatch)x10 sets

1 min rest between sets.

W.O.D.

10 min. AMRAP

1 Muscle-up

2 Clean and Jerks(bodyweight)

4 Handstand Pushups

8 Chest to bar pull-ups 

 

Monday, January 25th, 2010 "C" shift

W.O.D.

For Time:

21 sledge hammer strikes(each side)

100 ft walking lunge(sledge hammer overhead)

400meter run(with sledge hammer)

15 sledge hammer strikes(each side)

100 ft walking lunge(sledge overhead)

400 meter run(with sledge)

9 sledge hammer strikes(each side)

100 ft walking lunge(w/sledge)

400 meter run(w/sledge)

Use a 10lb or bigger sledge and do strikes on a tire. Hold on to the sledge for the entire workout, 10 burpee penalty each time you let go of sledge.

Sunday, January 24th, 2010 "B" shift

W.O.D.

Part of being  "CrossFit" is to regularly learn and do new sports. Go out today and do something new or something that you haven't done in a while. Point being test out your fitness somewhere other than the gym setting. Have fun, and post to comments what your activity is.

Friday, January 22nd, 2010

Strength

Muscle-ups

5x5

W.O.D.

With a continuously running clock do:

1 burpee pull-up in the 1st min,

2 burpee pull-ups in the 2nd min, 

3 burpee pull-ups in the 3rd min, 

and so on until you cannot finish prescribed number of burpee pullups for that min.

pull-up bar should be at least 6" higher than you can reach.

 

Thursday, January 21st, 2010

W.O.D.

Shoulder Press

5x5

Then:

5 rounds for time:

25 Back extensions

25 Glute-Ham sit-ups

post time and loads to comments

Wednesday, January 20th, 2010 "A" shift

W.O.D.

10 Thrusters (135lbs)

50 Double-unders

8 Thrusters

40 Double-unders

6 Thrusters

30 Double-unders

4 Thrusters

20 Double-unders

2 Thrusters

10 Double-unders

Post time to comments.