Tuesday

Overhead squats 3 – 3 – 3 – 3 – 3 – 3 reps

Incrementally increase load for each set.  Start well under your single rep max (60% of max) and increase load until you reach failure.  Back the load down and finsh the rest of the sets hard.

Post loads for each round to comments.

Muscle_ups_2

OCFA getting creative. They have been instrumental in assisting numerous fire departments across the country with implementing CrossFit programs as a alternative (and more effective) means of physical training.

Comments

  1. Matt :

    Max reps push ups
    Followed by 4 rounds for time of:
    12 Dumbell hang squat cleans 45# (30#)
    9 Ring dips
    6 Sumo deadlift high pulls 115# (75#)
    Rest 1 minute (stop time)
    Max rep push ups
    May: 27/17:10/10 (30# DB HSC)
    Woody: 45/13:10/19 (25# DB HSC)
    1000m row
    25 burpees
    750m row
    30 burpees
    500m row
    35 burpees
    250m row
    40 burpees
    Chan & R. Williams both NFT

  2. Wyman :

    Sta66/C
    Max push ups
    DB hang squat clean
    Ring dips
    Sumo deadlift high pulls
    Max push up
    Lt Williams 60/40
    Maxwell 40/20
    Delaney 35/14:45/12 (pack out/on air)
    Wyman 40/15:10/13 (packed out/on air)

  3. Matt :

    Nicely done guys… in good fashion too! Delaney, check out the main site WOD, I think it’s right up your alley. Plus, its commemorating a fallen brother.

  4. Wyman :

    30#DB, 95#BB

  5. Matt :

    Next time go as Rx’d you animal! If you happen to be in Denver during 4 day, call me and we’ll do some heavy shit!

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