Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents(20 pullups)
Intermediate
115 lbs Hang squat clean, 9 reps
rope climb 2 ascents(15 pullups)
Beginers
95 lbs hang squat clean, 9 reps
rope climb 1 ascent (10 pullups or 15 jumping pullups)
Demos & Exercises
About Me
- ConFireCrossfit
- This site is being opened for the Firefighters of Contra Costa County Fire Protection District as an online tool to assist with physical fitness. Crossfit workouts will be posted daily, along with articles, pictures, and videos related to Crossfit, Physical fitness, Nutrition, and other subjects related to the job of firefighting. This is your website, feel free to comment, ask questions, and poke fun of each other. The intent is to bring functional fitness to our firefighting community.
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Followers
Blog Archive
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2009
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March
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- C Shift
- Day 6
- Day 5
- B Shift
- A Shift
- C- Shift RIP The OPD Officers
- A Shift
- Day 2
- B Shift "Academy's first day of pt.
- B Shift
- A Shift
- A Shift
- C Shift
- Helen
- Five rounds for time of:155 pound Hang squat clean...
- C Shift
- 10-9-8-7-6-5-4-3-2-1 reps for time:Kettlebell Swin...
- A Shift. 3/11/09
- Workout: Thrusters/Double-UndersFor time:135 lb Th...
- A shift
- C Shift
- B shift
- C shift
- B Shift 3/4/2009
- A shift
- B Shift 2/2/2009
- A Shift
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March
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