Highlands Fire CrossFit

02/29/12 Bench and 1 rep max push up

02/28/12

02/27/12 The Chief

The Chief

5 Rounds for max reps:

AMRAP in 3min:[3 Power Cleans (135#), 6 Pushups, 9 AirSquats]

Rest 1 minute

02/26/12 30-20-10 Burpee Situp

30 - 20 - 10 reps of Burpees & unanchored Abmat situps

Cashout: 30 KB swings for form (not for time). Stay on heels, smooth swing, controlled at top, quick transition from down swing to up swing.

 

 

 

 

2/25/12 - CCC FF 1&2 Class

Team Members cannot move to the next station until all team members have completed assigned reps.
2 Rounds for time
20 - Push Ups
20 - Box Jumps
20 - Sit Ups
20 - Wall Balls
50 – Tire Strikes
Run 2 Laps

2/24/12 - Snatch and Shuttle Run

Fri, February 24
Snatch 70% x 2 reps x 4 sets. Focus on form.
Shuttle Runs (cones 10m apart)
One minute work, one minute rest, for 5 total work intervals.
Run as many 10m sprints as you can the first round then attempt to hold that number for the rest of the work intervals. Record number of successfully completed rounds.
Cash out: 10 minutes with a foam roller or lacrosse ball. Hamstrings, quads, sore spots.

We didn't get a chance to take a picture of the board before a young ambitious firefighter erased the board for us.

2/23/12 Work Capacity Test

Today we completed the Work Capacity Test. For wildland firefighting one of the annual requirements is to complete this to earn your "Red Card". This is a national standard and it allows you to fill a position on an engine, crew, or as a single resource fighting wildland fires anywhere in the US. The test is walking with a 45 lb pack on for 3 miles in under 46 minutes. The Bear Jaw Fire and Fuels Module completed it with us as well.

 

 

2/22/12 Make-Up/Skills Day

02/21/12 Deadlift & HSPU

• 21-15-9:
• Deadlift @ 255#
• HSPU

02/20/12 Make up / Skills