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.


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.


  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 :

    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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