WOD Sept 11, 2009
WOD – Remembering 9/11
343 has a special signifigance for firefighters as this was the number of fellow firefighters who were lost during the terrorist attacks at the twin towers in New York. This workout is in their honor. Never forget.
“343″
Row 343 metres
20 burpees
10 thrusters 95/65
2 tire flips
2 rope climbs
5 ring dips
20 box jumps 24 /20
row 343 metres
20 wall balls 20/14
10 chest to bar pull ups
2 rope climbs
10 front squats 95/65
10 kettlebell swings 70/55
5 ring dips
20 burpees
20 box jumps 24/20
10 sumo deadlift high pull 95/65
row 343 metres
30 sit ups
30 double unders
10 chest to bar pull ups
2 tire flips
10 thrusters 95/65
20 box jumps 24/20
20 double unders
row 343 metres
20 wall balls
10 chest to bar pull ups
10 sumo deadlift high pulls
5 ring dips
10 kettlebell swings 70/55
http://www.fdnylodd.com/9-11-Never-Forget/Memorials/343-Firefighters.html
WOD – Jan 19 “George’s Bday”
George on the Hammer, starting the new bathrooms.
Happy Birthday George!
“The Giant”
Warm-up Row 750m
Then Complete 6 Rounds of…
- 21 Walking Lunges
- 15 Push-ups
- 9 Clean and Press
- Max Reps of Kb Swings
Cool Down Row 750m
- Record Kb Swing rep numbers for each of the 6 rounds and post the results to the comments.
- Pick the heaviest Kb you have used thus far. Ladies, that means those of you having recently graduated to the Orange Kb, will be using it for this workout. Work hard!
How Is This Different?
January 5, 2009 by Andrea
Filed under What Is CrossFit
Functional Fitness
CrossFit is a core strength and conditioning program. It is not a specialized fitness program but a deliberate attempt to optimize cardio & respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy.
CrossFit is the principal strength and conditioning program for many police academies and tactical teams, firefighters, military units, champion martial artists, and hundreds of other elite and professional athletes worldwide.
The CrossFit program was developed to enhance an individual’s competency at all physical tasks. Athletes are trained to perform successfully at multiple, diverse and randomized physical challenges.
CrossFit incorporates cardio conditioning, body-controlled gymnastics and weightlifting to forge the world’s fittest men and women. This approach is consistent with what is practiced in elite training programs associated at major university athletic teams and professional sports. CrossFit brings state-of-the-art coaching techniques to the general public and athlete.
Nutrition plays a critical role in your fitness. Proper nutrition can amplify or diminish the effect of your training efforts.
