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.
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
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.
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.