Highlands Fire CrossFit

01/26/2012 Make Up/Skills Day

Make Up/Skills Day

01/25/2012 Bench Press & Pullups

5 Rounds of max body weight bench press and pullups.

01/24/2012 OH squat and "Buccaneer"

 

1. Overhead Squat

3-3-3-3-3

 

Compare to March 2010 (http://www.crossfitflagstaff.com/home/2010/03/shoulder-in-the-wind.html), Jan 2010 (http://www.crossfitflagstaff.com/home/2010/01/ohs-and-a-kicker-amrap.html), and Sept 2009 (http://www.crossfitflagstaff.com/home/2009/09/overhead-s.html)

 

2. ” Buccaneer “

3 Rounds for max reps in 1 minute of:

Kettlebell Swings (53,35)

Box Jumps ( 24, 20)

Toes To Bar

Jumping Lunges

01/23/2012 Dead Lift and "Mad Scientist"

 

Mon, January 23

1. Deadlift

5 Rep Max

 Compare to May 2011 (http://www.crossfitflagstaff.com/home/2011/05/weightlifting-with-attitude.html)

 2." Mad Scientist "

21 - 15 - 9

Row (Calories)

Ground to Overhead ( 115#, 80#)

01-20-2012 "DT"

"DT"

• 12 Deadlift
• 9 Power Cleans
• 6 Push Press

 

 

       Cash Out A Game Of Bay Hockey!!!!

 

 

 

 

 

 

 

 

 

Bay Hockey is a good way for the crews to learn to communicate and work together as a team. It is a good form of cardio workout while having a good time.

 

 

 

 

                                        

 

1/19/12 - Make up day

1/18/12 Deadlift, Goblet Squat, Wall Ball

21-15-9 rep rounds of:

Deadlift (235#)

Goblet Squats (2 pood)

Wall Ball (20#)

 

 

 

 

 

 

 

 

 

 

 

1/17/12 Thrusters 1-1-1-1-1-1-1

01/16/12 Front Squats & Afterburner

Front Squat

• 3-3-3-3-3

"Afterburner"

• 5 Rounds For Time:
• 12 Thrusters (65#, 45#)
• 300m Row
• Rest 1 Minute Between Rounds

We changed the prescribed 200m run to a 300m row due to 3" of fresh snow.

Jan 15, 2012 1RM Clean & Box Jump

Find your 1 rep max squat clean and max height box jump