On June 30, 2013, 19 members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona. The 19. “We Rally” From the “Hotshots 19” Memorial Event Hotshots 19 6rds 30 Air Squats 19 Power Cleans 135/95 7 Strict Pull-ups 400m Run This is a high-volume workout.Please be...Read More
Warm-up Strength: Every Minute on the Minute x 10min 1- Tall Box Jump x 2-4 reps* 2- Ring Dips x 6-10 reps or Ring Dip Negatives x 30-45sec of work *This should be a very explosive and powerful effort. The box height should be MUCH higher than what you normally use in a conditioning piece....Read More
Warm-up Conditioning: Against a 3min Clock for Max Calories 20 Wall Balls 20/14 15 Toes to Bar Max Calorie Row or Bike Rest 2min and Repeat for a total of 4 sets Strength: Back Squat 8×65% 8×70% 6×80% 4×85%Read More
Warm-up Strength: Tempo Bench Press 3-3-3 @32X1 Conditioning: Time Cap 6min. This is a FAST workout. Pick a weight you can move efficiently and safely. Try to reduce the press out as much as possible. “Isabel” 30 Snatches 135/95 Finish: 3 sets of:Chin-Over-Bar Hold x 20secPulsing Kettlebell Sumo Squats x 6 repsBarbell Bicep Curl x...Read More
Mobility: Wrists and Forearms Skill: Handstand Walks Conditioning: As many Rounds and Reps as Possible in 18min of: 600m Run, Row, Ski 80ft Suitcase-Waiter’s Carry (each way) 40 Walking Lunges 20 Ball Slams 20 V-upsRead More
Barbell Warm-up Olympic Lifting: Take 10min to build to a heavy-ish set of: 2 Hang Cleans Conditioning: Today you’ve got some intervals with 1:1 rest:work and descending loads. 2:30 is a good amount of time to recover so you should be pushing the intensity in these sets. Everyone (Rx or not), must decrease the weight...Read More
Warm-up Strength: You had a similar rep scheme last Tuesday at 20,10,10 Look back at your numbers and adjust accordingly. These still need to be unbroken touch-n-go sets. Use straps if you need them. Deadlift 20 @60% Rest 3min 10 @70% Rest 2min 5 @75% Conditioning: Every Minute on the Minute x 16min 1- 15...Read More
Warm-up Conditioning: For Max Reps in Each Minute: Alternating Dumbbell Snatches x 60sec Double Dumbbell Front Rack Reverse Lunges x 60sec Pull-ups, Chest to Bar Pull-ups or Bar Muscle-ups x 60sec Double-unders x 60Sec Rest 1min Then, @ 5:00 on the clock for time, the # of reps you got in each minute of each...Read More
On Saturday, June 18, the main site Workout of the Day (CrossFit.com) will be a Hero workout called Eva Strong, in honor of Eva Mireles. We will also be doing Eva Strong here at CFWP. Mireles was a member of Shotgun CrossFit and a nine-time participant in the CrossFit Open. She died on Tuesday, May...Read More
