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WOD for Thursday 4-28-16. Also, FIREFIGHTER FITNESS CHALLENGE event details.

April 28, 2016

Primary Lift-  bench press 4×5.  Full stop.  

Accessory-  Dumbell Bench Press 3 x 6-8 reps 2-2-2-2

Work Capacity-  Run 1 mile at PR pace,  or 10 Mins Max Effort Row/AD/Ski Erg.

 

The firefighter fitness challenge looks to have registrations/athlete briefings around 9am, events kick off at 10 and conclude by 2 or 2:30. NOW,  never in the history of CrossFit has a first time event stayed on time, so expect them to run longer, but that IS shorter than it could have been.

I’m told there are 3 events.  a)  a mile run collectively as a team, carrying some measure of weighted object.  b) Max Rep thrusters in 10 minutes with varying weight loads equaling correspondingly more points,   so 65/95/115/135 type of deal.  c) tire flips.  Not sure of time weight or scheme here.

Anyway, as we kind of suspected,  all accessible events.  No muscleups, double unders or snatches.  Nothing too technical or CF specific.

Recall, this is  Saturday June 4th, 3 person same gender teams.  $120/team,  goes to a scholarship fund.  Start assembling teams now!

 

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12 comments

  1. Bench press : 230×5, 235×5,. 240×4, 235×1.
    Accessory 40 dumbbells
    Ski: 144 calories in 10 minutes, up from 137 back in April


  2. Bench: resistance band bench with 2 bands plus 7.5 lbs x 5
    Work: 6:44 mile, not a PR 😦
    5 min row cool down


  3. Bench
    Heaviest set of 5 was 235


  4. Playing catch up
    Bench 100 x 4
    DB 2 @ 25, 1 @ 30.
    Back squat 155 x 5

    Row cal 145 in 10. Beat my score by 3 cals. Am officially beat.


  5. Bench- 85
    Accessory- 25lb
    Work- 10 min row- 118 calories


  6. cgbp: 92 x 5, 95 x 5, 97 x 5, 100 x 2
    1 mile run: 7:52 – best I’ve done in a very long time


  7. CGBP 85×5, 90×2(was my 1rm), 87×3, 87×2.
    accessory DB@25#
    10 min AD. 101cal. (better than the 10min wallballs I did last time, but I still hate you AD)


  8. Bench press : 230×4, 225×5, 230×3, 225×3
    Accessory 40 dumbbells
    1 mile run: 10:42

    Jason


  9. Heaviest BP 215×5

    Run 1 mile 7:15 PR
    Wish I could sustain that pace longer or something close to it but by the end of a mile my lower legs (calve and shins) feel like they are about to explode. It never seems to get any better.


  10. Bench press: 85-90-95-100(2)
    HBBS: 155-160-160-165
    Deadlift: 195-205-205-205
    Pull-ups: +5 +10 +15 +15


  11. Bench press: 80×5,82×4,80×5,82×2
    1 mile run: 7:37(earlier in the month-7:45)



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