Highlands Fire CrossFit

05/23/12 Deadlift

Deadlift 1-1-1-1-1-1-1 

Using percentages of your 1RM…

deadlift sets are prescribed as:

80%-85%-85%-85%-87%-87%-90%

 

 

 

 

 

 

 

 

 

 

 

 

 

05/22/12 Bench and 12 min AMRAP w/ rope climbs, pushups

Westside Lift: RE Bench Press - 50-70%, 3 sets - First set, 15 reps...Second set should be around 12–15 reps...Third set, go all out and try to get 20–25 reps.The first two sets should not be done to failure so try to leave a couple reps in the tank.(Rest for 3-4 minutes between sets)

Then,

AMRAP in 12 minutes:

1 Rope Climb - 15'

15 Pushups

 

 

 

 

05/21/12 Make-Up Day

Today there was a lot of different things happening, taking pictures was not one of them! We had some jogging/running, walking with a 45# vest, sled pulls, active rest/mobility.

5/20/12 - One Arm Dumbell Snatches

Four rounds for time of:
10 One-arm dumbbell snatches (100 / 70 lbs)

5/19/12 - Gladiator Fire

Today we had just started our workout when we received a request to send a type 6 engine to the gladiator fire. This brought our WOD to a hault as we had about two and a half hours of phone calls to make. We had to find people to go on the engine to the fire and to find people to backfill in our own fire stations. Poggi-Jenkins, Blue, & Sorenson were the folks that went on the engine to go to the Gladiator Fire for up to 14 days. On the left is the type 6 engine that they took to the Gladiator.

5/18/12 - Diane

For Time
21-15-9
Deadlift
Hand Stand Push ups

05/17/12 Make-Up/Skills Day

Today we had some mobilizing/resting going on, some "Bear Cat" and one of our vollies is testing with Flag Fire soon so we set up a simulated Physical Ability Test for him to run through. It was awesome, all of it!

05/16/12 "Pheezy"

"Pheezy"   -3 rounds for time of:

5 Front Squat - 165#/115#

18 Pullups

5 Deadlifts - 225#/155#

18 Toes-to-Bar

5 Push Jerks - 165#/115#

18 hand-release Pushups

Racks allowed for FS/PJ

 

 

 

 

 

05/14/12 CLean & Jerk

Clean & Jerk

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

05/14/12 Run, HSPU, Pistols, Run

For time:

• Run 800m
• 10 rounds of the couplet:
•   10 Handstand Pushups
•   10 Pistols
• Run 800 meters