Firefighter

Thursday Jul 5 2018


Hope you all had a great 4th of July! The beer Mile was a huge success with the greatest turnout to date. Chris Rassmussen and Shannon Van Pay were the champions this year and I look forward to seeing them defend their title this coming New Year’s Eve for the winter edition of CFGB’s Bi-annual Beer Mile! Thanks to everyone that came out. 
Have a great Thursday!
1.) Firefighter
21-15-9
Cal row
Strict Press 95/65lb
—- rest 3:00 —-
15-12-9
Cal bike
Front Squat 135/95lb
—-rest 2:00 —-
9-6-3
Bar facing burpee
DL 185/135lb
*2.) Split Jerk 1-1-1-1-1-1 @ approx 85%
Note: Rest no more than 2 minutes between reps. Use Jerk Blocks
*3.) 12 minute AMRAP 
Seated Sled Pull 200/100lb
20m Sled Push 3x45/2x45
*4.) 7 minutes Power Snatch Ladder
10 @ 135/95lb
8 @ 155/105lb
6 @ 185/135lb
4 @ 205/145lb
2 @ 225/155lb
ME @ 245/165lb
*5.) 50 Chest to Bar Pull-ups 
*6.) 4 rounds
12 Reverse Hyper
12 Single Leg Deadlift 95/65lb
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Sam Carter82d

So proud of you Shannon 👏🏻

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Danielle Sherman82d

You guys look good!! Sad I missed it

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Grant Soletski82d

We missed you. Hope you are enjoying your Hawaii vacation!

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Work workout
Sled push/pull, SL DL/ hip ext
27:41 45# SP, 55# FS, 95# DL
Sofa king hot and sweaty ☠️
15:07. Should have been under 15, but I was a wimp on the burpees :(
55# SP/85# FS/135#DL
Wicked cold day 3. Rest.
25:22 LRx (145# DL)
Near death experience.
Suck it up; split jerks; through the 6s in the power snatch ladder (scaled) right into 5 rounds of 1 legged rope climb & 15 WB
50 C2B Pull-ups Split Jerk 205# 1-1-1-1-1-1
25:25; 55# SP, 85# FS, 115# DL
140# Jerks
Rx weight except took strict press and front squat off rack - unhappy back
27:22 💀 55# SP, the rest RX
Sled push/pull thing for EC .
Accidentally did 9-7-5 for the last WOD portion. Split Jerks at 240lbs. Snatch Ladder through 2 power snatch at 205lbs.
17:22 split jerk 185
Sled pull/push Snatch ladder finished 8@135# 50 c2b 27,8,5,5,5 1:??
Mods: sp 55#, fs 65#, dL 105#
Strict press killed me😩
Split jerks @ 135#
Steelfox CrossFit, hot yoga🔥🔥🔥some power class (redline didn’t mean hurt so bad you take your shoes off🤦🏼‍♀️)
Power clean 1RM 170#, 8amrap 145# PC 26 reps...5amrap t2b 59 reps...4amrap 42 cals on ass bike...7 min Snatch ladder 65/75/85/95/115/120... got through the doubles at 115 with 1:15 left, then couldn’t PS 120...fun time trying tho hehe
16:51 RX
Untamed Fitness Open Gym. Snatch ladder debacle. HR was too high to start - only made it to round of 6. SL RDL. Mob.
*2.) 3 split jerk singles @ 240# followed by 3 singles @ 245# / Granite Games Workout #5 (from 6/30/18) complete in 12:05. UB MUs / UB 225# DL / 4-4 315# DL / 2-2 365 DL / Time to go grocery shopping for camping this weekend!
22? 55# SP, #85 FS, RX DL
21:34 (65, 75, 95)
Modified squats (body weight) and for bike cal rowing again.
180# split jerks
28:02 55# strict press , 75# squat, 95#dL
**#35 Bro-cep curlz (v. SP)/#55 FS/#135 DL (6:54/7:52/1:58). MOBility & Abs.
20:18 Rx
Not fun