Clean and Jerk - 1 x 1 @ 90% 1rm, 2x2 @ 75% 1rm
THEN
Prowler 50m x 2, Sled Sprint 50m x 2
About Highlands FIre CrossFit
Highlands Fire Crossfit began as a way to improve firefighter fitness with a program that applied to our profession. It has since become another tool to bring us together and improve as individuals and a team. This blog will feature our WOD's as well as information about what the department is up to. We are a non-profit fire department sponsored CrossFit affiliate.- The Department
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« October 2011 | Main | December 2011 »
November 2011
11/29/11 Box Squat...Wall Ball & GHD situps
Box Squat:
75% 3x5 (3 reps for 5 sets)
then:
21-15-9 of Wall Ball and GHD situps
11/28/11 Snatch and C&J
Snatch then Clean and Jerk
both 1-1-1
True wasn't the only to work out today! Everyone else was light headed and didn't post their info!
11/27/2011 Skills/Make Up Day
Skills/Make Up Day
11/25/11 Row and Push Press
Row 300 meters
135 pound Push press, 20 reps
Row 300 meters
135 pound Push press, 15 reps
Row 300 meters
135 pound Push press, 10 reps
Row 300 meters
135 pound Push press, 5 reps
11/24/11 Happy Thanksgiving!
10mins AMRAP
4 HSPU
8 Pull Up
16 Squat
11/20/11 - Make up day
Today was a make up day. Everyone did something a little different. We were hoping for snow today, but we were disappointed in the end.
11/15/11 - Box Squats & Stress Tests
Today we have three CrossFitters that went to do their annual caridac stress tests at NAU. They were not able to participate in the WOD today. For those who didnt have the stress test, they did the WOD.
Box Squat
55% x 2 x 12 (12 sets of 2 reps)
Then
10mins AMRAP
25m Frog jumps /frog leaps / broad jumps
Sprint 250m
15 Pullups
