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Thursday, August 20, 2009. Workout: “Helen”. Three rounds for time:. 21 x 53lb/24kg Kettlebell Swings (or 55 pound dumbbell swing). Post time to comments. 3 RD’s of:. 21 x 53lb/24kg Kettlebell Swings (or 55 pound dumbbell swing). 12 x Pull-ups (strict or kipping). 3 RD’s of:. Run 400m or Row 500m. 12 x 44lb Kettlebell Swings (or Dumbbell Swings). 9 x Pull-ups (Jumping or Assisted). 3 RD’s of:. Run 200m or Row 25om. 12 x 35lb Kettlebell Swings (or 35lb. dumbbell swing). 6 x Pull-ups (Jumping or Assisted).

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ConFireCrossfit | confirecrossfit.blogspot.com Reviews

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Thursday, August 20, 2009. Workout: “Helen”. Three rounds for time:. 21 x 53lb/24kg Kettlebell Swings (or 55 pound dumbbell swing). Post time to comments. 3 RD’s of:. 21 x 53lb/24kg Kettlebell Swings (or 55 pound dumbbell swing). 12 x Pull-ups (strict or kipping). 3 RD’s of:. Run 400m or Row 500m. 12 x 44lb Kettlebell Swings (or Dumbbell Swings). 9 x Pull-ups (Jumping or Assisted). 3 RD’s of:. Run 200m or Row 25om. 12 x 35lb Kettlebell Swings (or 35lb. dumbbell swing). 6 x Pull-ups (Jumping or Assisted).

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ConFireCrossfit | confirecrossfit.blogspot.com Reviews

https://confirecrossfit.blogspot.com

Thursday, August 20, 2009. Workout: “Helen”. Three rounds for time:. 21 x 53lb/24kg Kettlebell Swings (or 55 pound dumbbell swing). Post time to comments. 3 RD’s of:. 21 x 53lb/24kg Kettlebell Swings (or 55 pound dumbbell swing). 12 x Pull-ups (strict or kipping). 3 RD’s of:. Run 400m or Row 500m. 12 x 44lb Kettlebell Swings (or Dumbbell Swings). 9 x Pull-ups (Jumping or Assisted). 3 RD’s of:. Run 200m or Row 25om. 12 x 35lb Kettlebell Swings (or 35lb. dumbbell swing). 6 x Pull-ups (Jumping or Assisted).

INTERNAL PAGES

confirecrossfit.blogspot.com

1

ConFireCrossfit: Friday

http://confirecrossfit.blogspot.com/2009/08/friday.html

Thursday, August 6, 2009. 5k run or 8 mile bike ride. Subscribe to: Post Comments (Atom). View my complete profile. Crossfit Parker Fire (Co.). Santa Rosa Fire Crossfit. Crossfit Fitness FD- Chico Cal Fire. TR's Firehouse BBQ Sauce. Sorry for the Break.

2

ConFireCrossfit: Helen

http://confirecrossfit.blogspot.com/2009/08/helen.html

Thursday, August 20, 2009. Workout: “Helen”. Three rounds for time:. 21 x 53lb/24kg Kettlebell Swings (or 55 pound dumbbell swing). Post time to comments. 3 RD’s of:. 21 x 53lb/24kg Kettlebell Swings (or 55 pound dumbbell swing). 12 x Pull-ups (strict or kipping). 3 RD’s of:. Run 400m or Row 500m. 12 x 44lb Kettlebell Swings (or Dumbbell Swings). 9 x Pull-ups (Jumping or Assisted). 3 RD’s of:. Run 200m or Row 25om. 12 x 35lb Kettlebell Swings (or 35lb. dumbbell swing). 6 x Pull-ups (Jumping or Assisted).

3

ConFireCrossfit

http://confirecrossfit.blogspot.com/2009/07/with-continuously-running-clock-do-one.html

Tuesday, July 28, 2009. With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute. continuing as long as you are able. Use as many sets each minute as needed. Use 95lbs or just the bar. Subscribe to: Post Comments (Atom). View my complete profile. Crossfit Parker Fire (Co.). Santa Rosa Fire Crossfit. Crossfit Fitness FD- Chico Cal Fire. TR's Firehouse BBQ Sauce.

4

ConFireCrossfit: March 2009

http://confirecrossfit.blogspot.com/2009_03_01_archive.html

Tuesday, March 31, 2009. Today we intoduced them to the kipping pullup and ran them in the tower. For the rest of you here is the WOD. Start with one pull-up for the first minute. The second minute do two, then the third minute do three, the fouth do four and so on, until you can no longer do the total amount of pull-ups in the one minute time period. Monday, March 30, 2009. Recruits lbs / instructors lbs. Pushpress 65 lbs / 95lbs. KB swing 35 lbs / 55lbs. Box jump 24" / 24". Sprint 100 feet / 100 feet.

5

ConFireCrossfit: February 2009

http://confirecrossfit.blogspot.com/2009_02_01_archive.html

Friday, February 27, 2009. 20 Box Jumps on a 20" platform (tailboard or weight bench). As many rounds as possible in 20 minutes. 10 wall balls 25# or 12#. Wednesday, February 25, 2009. 15 Overhead Squats 65/95. Tuesday, February 24, 2009. 5 rounds for time. 5 275 lbs deadlift. Scale weight to your own needs. Begginer use 95 or 135 intermediate use 185 or 225. Watch videos above to check form. Monday, February 23, 2009. B Shift 2/23/09 "Test Yourself". Post your times in comments. Sunday, February 22, 2009.

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Thursday, August 20, 2009. Workout: “Helen”. Three rounds for time:. 21 x 53lb/24kg Kettlebell Swings (or 55 pound dumbbell swing). Post time to comments. 3 RD’s of:. 21 x 53lb/24kg Kettlebell Swings (or 55 pound dumbbell swing). 12 x Pull-ups (strict or kipping). 3 RD’s of:. Run 400m or Row 500m. 12 x 44lb Kettlebell Swings (or Dumbbell Swings). 9 x Pull-ups (Jumping or Assisted). 3 RD’s of:. Run 200m or Row 25om. 12 x 35lb Kettlebell Swings (or 35lb. dumbbell swing). 6 x Pull-ups (Jumping or Assisted).

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