ENGINE 74 CROSSFIT

Magnesium Explosion

2011-09-26T06:43:00.000-07:00

"A"SHIFT WORKOUT OF THE DAY (10/26/11)

2011-09-26T06:41:00.000-07:00

"FTS"
21-15-9

Push Ups
Crunches
Hose Throws

*Do 21 then 15, then 9 of each exercise. That equals 1 round. Do 3 rounds*

2011-09-23T08:27:00.001-07:00

"A"SHIFT WORKOUT OF THE DAY (9/23/11)

2011-09-23T08:26:00.000-07:00

"TABATA 45"

Shoulder Press – 45lb

Curls – 45lb

Upright Row – 45lb

Bent-Over Row – 45lb

Tricep Extensions – 45lb

Battling Rope or hose

With a 45lb. bar do a tabata of all exercises.
A tabata is 20 sec. on/10 sec rest..... 8 times

***Then Do***
10 Wind sprints (60' In apparatus bay)

100 crunches

MB Ab Work

Fire Death Rate Trends: An International Perspective

2011-09-15T08:15:00.000-07:00

http://buildingsonfire.com/fire-death-rate-trends-an-international-perspective

"B"SHIFT WORKOUT OF THE DAY (9/15/11)

2011-09-15T08:12:00.000-07:00

"Gorilla Bisquits"

30 Power Snatches
30 Burpees

5 Rounds For Time

Beginners:
Scale Down To 10 reps of each

Then Do:

300 Crunches

2011-09-13T05:35:00.001-07:00

"C"SHIFT WORKOUT OF THE DAY (9/13/11)

2011-09-13T05:33:00.000-07:00

21-15-9

Bench Press
Kettlebell Swings
Burpees

Then Do:
300 Crunches

2011-09-11T05:11:00.001-07:00

"A"SHIFT WORKOUT OF THE DAY (9/11/11)

2011-09-11T05:09:00.000-07:00

"ANGIE"

100 Pullups
100 Pushups
100 Crunches
100 Squats

For Time:

2011-09-10T05:46:00.000-07:00

"C"SHIFT WORKOUT OF THE DAY (9/10/11)

2011-09-10T05:43:00.000-07:00

"BARBARA" (thrusters for pullups)

20 Thrusters

30 Push Ups

40 Crunches

50 Squats

5 rounds for time

Times:

TBD

Beginners: Scale down to 3 rounds

2011-09-04T04:53:00.001-07:00

"C"SHIFT WORKOUT OF THE DAY (9/4/11)

2011-09-04T04:51:00.001-07:00

"Work Load"

AMRAP In 30 min. (as may rounds as possible)

10 Pushups

10 Box Jumps (tailboard)

10 Crunches

10 Bench Press

10 kettlebell Swings (use dumbell if no kb)

10 Thrusters

10 Jingle Jangles

5 Pullups

Beginners:

Scale Down To 5 Of Each

HA HA HA HA HA HA HA HA HA HA

2011-09-03T04:43:00.000-07:00

"B"SHIFT WORKOUT OF HTE DAY (9/3/11)

2011-09-03T04:37:00.000-07:00

"S.W.A.M."
5 Rounds for Time

10,20,30,40,50

Wind Sprints (2 Every time)
Push ups
Wind Sprints (2 Every time)
Crunches
Wind Sprints (2 Every time)
Doubleunders
Wind Sprints (2 Every time)
Thrusters

Wind Sprints= Up and Back in the apparatus bay (around 120 ft.)
Start with 10 of every exercise, then 20, then 30....etc. You'll end at 50 of each.
Beginners: Scale down to 5 then 10 then 15 etc.

Fire Truck Wreck

2011-09-02T04:57:00.000-07:00

"A"SHIFT WORKOUT OF THE DAY (9/2/11)

2011-09-02T04:56:00.000-07:00

WARM UP

5 MAN MAKERS

20 DOUBLEUNDERS

5 SETS FOR TIME

If you can't do doubleunders then do singles x 4
example: 20 doubleunders = 80 singles

***Then Do***
Tabata Batteling Rope or Hose

2011-08-31T04:47:00.000-07:00

"B"SHIFT WORKOUT OF THE DAY (8/31/11)

2011-08-31T04:45:00.000-07:00

“Fabulous 50's” For time:

50 x Box Jump - 24 inches

50 x Thrusters

50 x Kettlebell Swings - Or dumbell if you don't have a kb

50 x Walking Lunge (25 per leg)

50 x Push Ups

50 x Push Press - 45lb bar

50 x Chair Dips

50 x Wall Ball Shots

50 x Burpees

50 x Double Unders-or 200 singles

Times:
TBD

This Will Surely Kill Ya!!!

2011-08-27T11:59:00.001-07:00

"A"SHIFT WORKOUT OF THE DAY(8/27/11)

2011-08-27T11:57:00.001-07:00

"TABATA 45"

Shoulder Press – 45lb
Curls – 45lb
Upright Row – 45lb
Bent-Over Row – 45lb
Tricep Extensions – 45lb
Battling Rope or hose

With a 45lb. bar do a tabata of all exercises.

A tabata is 20 sec. on/10 sec rest..... 8 times

***Then Do***
10 Wind sprints (60' In apparatus bay)
100 crunches
MB Ab Work

2011-08-26T06:21:00.001-07:00

"C"SHIFT WORKOUT OF THE DAY (8/26/11)

2011-08-26T06:18:00.001-07:00

5 Rounds For Time Of....

10 Wind Sprints (60' in apparatus bay)
30 Pushups
30 Box Jumps ( Tailboard of apparatus)
30 Wall Ball Shots

2011-08-25T04:44:00.001-07:00

"B"SHIFT WORKOUT OF THE DAY (8/25/11)

2011-08-25T04:43:00.000-07:00

"POKER"

Hearts= Wind Sprints ( 60' in apparatus bay)
Diamonds= Push Ups
Clubs= Box Jumps ( Tailboard Of Apparatus)
Spades= Crunches
Jokers= 50 Chair Dips

With a deck of cards pull the top card. Whatever number of a specific suit you pull is the number of reps ydo, and each suit represents the different exercises listed above. Face cards=10 reps. Aces=11 reps. Time stops when you finish the entire deck...

For Time:

NIOSH Report addresses Operational Issues at Metal Recycling Facility Fire...

2011-08-24T06:41:00.000-07:00

http://buildingsonfire.com/niosh-report-addresses-operational-issues-at-metal-recycling-facility-fire

"A"SHIFT WORKOUT OF THE DAY (8/24/11)

2011-08-24T06:38:00.000-07:00

"S.W.A.M."

5 Rounds for Time

10,20,30,40,50

Wind Sprints (2 Every time)

Push ups

Wind Sprints (2 Every time)

Crunches

Wind Sprints (2 Every time)

Doubleunders

Wind Sprints (2 Every time)

Thrusters

Wind Sprints= Up and Back in the apparatus bay (around 120 ft.)

Start with 10 of every exercise, then 20, then 30....etc. You'll end at 50 of each.

Beginners: Scale down to 5 then 10 then 15 etc.

Firefighter Killer: Heart Disease

2011-08-21T07:16:00.000-07:00

http://www.webmd.com/heart-disease/news/20070321/firefighter-killer-heart-disease

"A"SHIFT WORKOUT OF THE DAY (8/21/11)

2011-08-21T07:14:00.000-07:00

"75's"

75 Power Cleans With 95lbs.

For Time:

**Then Do**
200 Crunches
50 Doubleunders or 200 Singles

Combat Fire Engagement

2011-08-19T05:03:00.001-07:00

http://commandsafety.com/structural-anatomy/combat-fire-engagement/

"B"SHIFT WORKOUT OF THE DAY (8/19/11)

2011-08-19T05:01:00.001-07:00

2011-08-18T04:45:00.001-07:00

"A"SHIFT WORKOUT OF THE DAY (8/18/11)

2011-08-18T04:43:00.001-07:00

5 Rounds For Time Of...

40 Doubleunders or singles x 4

30 Box Jumps or Step ups on apparatus tail board

20 Kettlebell swings or dumbell if no kb

Beginners: Scale down to 30,20,10

2011-08-16T07:03:00.001-07:00

"B"SHIFT WORKOUT OF THE DAY (8/16/11)

2011-08-16T07:02:00.001-07:00

"AMRAP IN 20 MIN."
AMRAP= As Many As Possible

10 Burpees
20 Crunches
30 Squats

1 sequence of each exercise = 1 round. Do as many as you can in 20 min.

2011-08-11T05:09:00.001-07:00

"C"SHIFT WORKOUT OF THE DAY (8/11/11)

2011-08-11T05:07:00.000-07:00

"BUDDY"

1-BARBELL COMPLEX (w/push ups)

10-DOUBLEUNDERS

50-CRUNCHES

5 ROUNDS

No time on this one... make sure to use good form.

Beginners: Use light weight/bar only....Scale down to 3 rounds.

If you can't to doubleunders, do singles x 4

EXAMPLE: 10 doubleunders = 40 singles

Football Is Back!!

2011-08-10T07:47:00.000-07:00

"B"SHIFT WORKOUT OF THE DAY (8/10/11)

2011-08-10T07:44:00.000-07:00

DO 200 Jingle Jangles For Time...

Jingle Jangle = Place Cones 5 yards apart. Make sure you plant and touch the ground on all reps.
See Video Above...

Funny Every Time...

2011-08-09T06:10:00.000-07:00

"A"SHIFT WORKOUT OF THE DAY (8/9/11)

2011-08-09T06:05:00.001-07:00

"5 Rounds For Time"...

25 Wall Ball

25 Push Ups

25 Squats

25 Kettlebell Swings

Construction Concerns: Building Additions

2011-08-08T05:38:00.000-07:00

http://www.fireengineering.com/index/articles/display/8378316599/articles/fire-engineering/construction-concerns/2011/06/building-additions.html

"C"SHIFT WORKOUT OF THE DAY (8/8/11)

2011-08-08T05:31:00.001-07:00

"PRESLEY"

WALKING LUNGE (100')

21 PUSH UPS

21 THRUSTERS

21 CRUNCHES

WALKING LUNGE (100')

18 PUSH UPS

18 THRUSTERS

18 CRUNCHES

WALKING LUNGE (100')

15 PUSH UPS

15 THRUSTERS

15 CRUNCHES

WALKING LUNGE (100')

12 PUSH UPS

12 THRUSTERS

12 CRUNCHES

WALKING LUNGE (100')

9 PUSH UPS

9 THRUSTERS

9 CRUNCHES

WALKING LUNGE (100')

6 PUSH UPS

6 THRUSTERS

6 CRUNCHES

FOR TIME:

TIMES: TBD

THRUSTERS: Use 95 lb. barbell/try to maintain that weight

BEGINNERS: Scale down to 50' Walking Lunges/ use a comfortable weight for thrusters....try to maintain that weight for the whole workout.

2011-08-07T04:49:00.001-07:00

"B"SHIFT WORKOUT OF HTE DAY (8/7/11)

2011-08-07T04:46:00.000-07:00

2011-08-06T06:25:00.001-07:00

"A"SHIFT WORKOUT OF THE DAY (8/6/11)

2011-08-06T06:22:00.000-07:00

"Elizabeth"

21-15-9 = 1 round

Cleans (135 lbs./115 lbs./95 lbs.)

Dips

Pushups

2 Rounds For time

**Then Do**
300 Crunches

Leadership

2011-08-05T10:19:00.000-07:00

http://thecompanyofficer.com/leadership/

"C"SHIFT WORKOUT OF THE DAY (8/5/11)

2011-08-05T10:17:00.001-07:00

"Push Wall Sprint"

5 Rounds For Time

25 Push Ups (Different Kind Each Round)

25 Push Press (95lb.)

25 Wall Ball

10 Sprints (60' in bay)

Elgin Firefighter rescues toddler from burning home

2011-08-03T05:58:00.000-07:00

"A"SHIFT WORKOUT OF HTE DAY (8/3/11)

2011-08-03T05:53:00.000-07:00

"Baseball"

Pushups

Kettlebell Swings (use dumbell if no kettlebell)

Thrusters

Sumo Deadlift Highpull

Set up exercise stations 90' apart in a diamond (like the base paths of a baseball diamond) sprint to the 1st station and do 10 pushups, Sprint to second and do 10 kettlebell swings, sprint to 3rd and do 10 thrusters, then to home and do 10 sumo deadlift highpulls. That equals 1 inning. We all know a full game is 9 innings...ouch!!!!

Beginners scale down to 5 innings
Intermediates scale down to 7 innings

**Then Do**
200 Crunches

2011-08-02T04:21:00.001-07:00

"C"SHIFT WORKOUT OF THE DAY (8/2/11)

2011-08-02T04:11:00.001-07:00

"Lumberjack 20"

*20 Burpees

*5 Jingle Jangles

*20 Thrusters

*5 Jingle Jangles

*20 Pullups

*5 Jingle Jangles

*20 Bunch Press

*5 Jingle Jangles

*20 Box Jumps

*5 Jingle Jangles

*20 Airsquats

*5 Jingle Jangles

*20 Pushups

3 Rounds

(Jingle Jangles 5 yrds. each)

**Then Do**

200 Crunches

Front Wall Collapse Close Call During Commercial Fire

2011-08-01T07:11:00.000-07:00

"B"SHIFT WORKOUT OF THE DAY (8/1/11)

2011-08-01T07:06:00.001-07:00

"AMRAP IN 20 MIN."

AMRAP= As Many As Possible

10 Burpees

20 Crunches

30 Squats

1 sequence of each exercise = 1 round. Do as many as you can in 20 min.

Attic Fires in Residential Buildings Report

2011-07-31T06:03:00.001-07:00

http://buildingsonfire.com/attic-fires-in-residential-buildings-report

"A"SHIFT WORKOUT OF THE DAY (7/31/11)

2011-07-31T06:01:00.000-07:00

"GORILLA BISCUITS"

15 POWER SNATCHES

30 DOUBLEUNDERS

Beginners:
Scale Down To:

10 POWER SNATCHES

15 DOUBLEUNDERS

5 SETS FOR TIME

2011-07-29T07:01:00.001-07:00

"B"SHIFT WORKOUT OF THE DAY (7/29/11)

2011-07-29T06:59:00.003-07:00

"TRUCKIE"

WALL BALL SHOTS

BOX JUMPS (Tailboard of apparatus = 21")

PUSH UPS
CRUNCHES

THRUSTERS

3 Rounds for score:

Do 1 minute of each exercise and record how many reps you do for each. When you are done take the lowest number of reps you did for each exercise and add them up. That will be your final score. A score of around 200 is pretty good...

Beginners: Do all 3 rounds... if you can't do box jumps do step ups on the tailboard (hold onto the hand rail if you need to).

Front Wall Collapse Firefighter Close Call Video

2011-07-28T06:20:00.000-07:00

"A"SHIFT WORKOUT OF THE DAY (7/28/11)

2011-07-28T06:14:00.000-07:00

"FTS"

21-15-9

Pushups
Crunches
Hose Throws

3 Sets for time
Do 21 of each exercise, then 15, then 9. That equals one set.

Hose throws = With duct tape, tape up a section of 1 3/4" hose (= around 15 lbs.) in a role. Have you're partner sit on top of the engine. Do a full squat and throw the hose roll up to your partner. They then catch the hose and drop it back down to you...repeat the process. This exercise is a variation of the wallball shot. I like it better because you can do this faster and really get your heart rate up.

Backdraft/Smoke Explosion

2011-07-26T04:50:00.000-07:00

"B"SHIFT WORKOUT OF THE DAY (7/26/11)

2011-07-26T04:47:00.000-07:00

"BARRY BONDS"

10-Man Makers

10-Box Jumps

10-Double Unders

5 Rounds For Time

OLE the Fire-Fighting Beetle...

2011-07-25T06:19:00.000-07:00

Researchers at the University of Magdeburg-Stendal in Germany are coming close to replacing the poster-animal of fighting forest fires from Smokey the Bear to a robot beetle. The OLE beetle would be used to patrol a large area of forest on its own using infrared and biosensors to detect fires in their early stage. Once detected OLE can move towards the fire as fast at 20km/hour depending on the terrain to report the location of the fire and attempt to put it out using an impulse appliance.

OLE is designed from the pill millipede which can roll itself into a protective ball. Should OLE be overcome with the fire it can roll itself into a ball and retract its legs and withstand temperatures of up to 1,300 degrees centigrade without damaging the internal equipment. The researchers estimate that a 7,000 square foot forest area could be protected by 30 of the fire fighting beetles.

"A"SHIFT WORKOUT OF THE DAY (7/25/11)

2011-07-25T06:10:00.000-07:00

5 Rounds Of...

20 Pushups

20 Single Unders

20 Box Jumps

20 Crunches

20 Tire Slams

For Time:

2011-07-24T04:56:00.001-07:00

"C"SHIFT WORKOUT OF THE DAY (7/24/11)

2011-07-24T04:55:00.000-07:00

"VIOLET"

10--1/1--10 = 1 SET

Start at 10 reps of each exercise/go down to 1 rep

then work back up to 10. That is 1 set. Violet calls

for 2 sets. Time each set individually.

PUSH UPS

CRUNCHES

WALLBALL SHOTS

DOUBLEUNDERS or KNEESLAPS

Kneeslaps= Hold your arms strait out in front of you.

Jump up and try to touch your knees to your hands

BEGINNERS: SCALE DOWN TO 1 SET

Probably His 8th Fire That Day...

2011-07-23T04:45:00.000-07:00

"B"SHIFT WORKOUT OF THE DAY (7/23/11)

2011-07-23T04:39:00.000-07:00

"5 Rounds Of..."

20 Pushups

20 Thrusters

20 Cossack Squats w/no load (see video below)

20 Dips

20 Doubleunders or singles x 4

For Time:

Beginners Do 10 Of Everything

Cossack Squats

2011-07-23T04:37:00.000-07:00

Perseverence.....Even Through A Tough Political Climate

2011-07-22T07:39:00.000-07:00

"A"SHIFT WORKOUT OF THE DAY (7/22/11)

2011-07-22T07:34:00.000-07:00

"CINDY"

AMRAP In 20 Min.

5 Pull Ups

10 Pushups

15 Squats

AMRAP= as many rounds as possible

Hybrid Under-Ride Solution

2011-07-21T07:33:00.001-07:00

http://www.fireengineering.com/index/articles/display/5685088034/articles/fire-engineering/champion-featured-articles/2011/01/hybrid-under-ride.html

"C"SHIFT WORKOUT OF THE DAY (7/21/11)

2011-07-21T07:31:00.001-07:00

"TABATA OF..."

Pushups

Crunches

Squats

Battling Rope

Tabata= 20 sec. on....10 sec. off...8x. Each exercise should be 4 min. long.

The Hyatt Regency Skywalk Collapse 1981; The Begining of Urban Heavy Rescue

2011-07-20T04:36:00.001-07:00

http://buildingsonfire.com/the-hyatt-regency-skywalk-collapse-1981-the-begining-of-urban-heavy-rescue

"B"SHIFT WORKOUT OF THE DAY (7/20/11)

2011-07-20T04:34:00.001-07:00

For time:

75 Squats

50 Pull-ups

20 Triangle Pushups

50 Squats

35 Pull-ups

15 Triangle Pushups

25 Squats

20 Pull-ups

10 Triangle Pushups

16 Firefighter Life Safety Initiatives

2011-07-18T06:32:00.000-07:00

http://www.everyonegoeshome.com/initiatives.html

"C"SHIFT WORKOUT OF THE DAY (7/18/11)

2011-07-18T06:30:00.001-07:00

"BARBARA" (thrusters for pullups)

20 Thrusters

30 Push Ups

40 Crunches

50 Squats

5 rounds for time

2011-07-17T06:42:00.001-07:00

"B"SHIFT WORKOUT OF THE DAY (7/17/11)

2011-07-17T06:41:00.001-07:00

"5 Rounds For Time"...

25 Wall Ball

25 Push Ups

25 Squats

25 Kettlebell Swings

Doggy Door??

2011-07-16T07:53:00.000-07:00

"A"SHIFT WORKOUT OF THE DAY (7/16/11)

2011-07-16T07:51:00.001-07:00

"TRUCKIE"

WALL BALL SHOTS

BOX JUMPS (Tailboard of apparatus = 21")

PUSH UPS
CRUNCHES

THRUSTERS

3 Rounds for score:

Beginners: Do all 3 rounds... if you can't do box jumps do step ups on the tailboard (hold onto the hand rail if you need to).

2011-07-15T05:53:00.001-07:00

"C"SHIFT WORKOUT OF THE DAY (7/15/11)

2011-07-15T05:51:00.001-07:00

"POKER"

Hearts= Wind Sprints ( 60' in apparatus bay)

Diamonds= Push Ups

Clubs= Box Jumps ( Tailboard Of Apparatus)

Spades= Crunches

Jokers= 50 Chair Dips

With a deck of cards pull the top card. Whatever number of a specific suit you pull is the number of reps you do, and each suit represents the different exercises listed above. Face cards=10 reps. Aces=11 reps. Time stops when you finish the entire deck...

For Time:

TBD

Combat Fire Engagement

2011-07-14T07:47:00.001-07:00

http://commandsafety.com/structural-anatomy/combat-fire-engagement/

"B"SHIFT WORKOUT OF THE DAY (7/14/11)

2011-07-14T07:44:00.001-07:00

"Work Load"

AMRAP In 30 min. (as may rounds as possible)

10 Pushups

10 Box Jumps (tailboard)

10 Crunches

10 Bench Press

10 kettlebell Swings (use dumbell if no kb)

10 Thrusters

10 Jingle Jangles

5 Pullups

Beginners:

Scale Down To 5 Of Each

2011-07-12T06:43:00.001-07:00

"C"SHIFT WORKOUT OF THE DAY (7/12/11)

2011-07-12T06:41:00.000-07:00

"Baseball"

Pushups

Kettlebell Swings (use dumbell if no kettlebell)

Thrusters

Sumo Deadlift Highpull

Set up exercise stations 90' apart in a diamond (like the base paths of a baseball diamond) sprint to the 1st station and do 10 pushups, Sprint to second and do 10 kettlebell swings, sprint to 3rd and do 10 thrusters, then to home and do 10 sumo deadlift highpulls. That equals 1 inning. We all know a full game is 9 innings...ouch!!!!

Beginners scale down to 5 innings

Intermediates scale down to 7 innings

**Then Do**

200 Crunches

Panelized Roof Dangers for Firefighters

2011-07-11T04:32:00.001-07:00

http://buildingsonfire.com/panelized-roof-dangers-for-firefighters

"B"SHIFT WORKOUT OF THE DAY (7/11/11)

2011-07-11T04:30:00.000-07:00

"5 Rounds For Time Of..."

20 Wall Ball

20 Pushups

20 Squats

20 Thrusters

20 Chair Dips

20 Doubleunders or singles x 4

Beginners: Scale Down To 10 Reps.

**Then Do**

200 Crunches
100 Leg Lifts

2011-07-10T06:27:00.001-07:00

"A"SHIFT WORKOUT OF THE DAY (7/10/11)

2011-07-10T06:25:00.000-07:00

2011-07-07T07:48:00.003-07:00

"A"SHIFT WORKOUT OF THE DAY (7/7/11)

2011-07-07T07:39:00.001-07:00

"5 Rounds For Time"...

25 Wall Ball

25 Push Ups

25 Squats

25 Kettlebell Swings

2011-07-05T04:52:00.001-07:00

"B"SHIFT WORKOUT OF THE DAY (7/5/11)

2011-07-05T04:51:00.000-07:00

"10 Rounds Of....."

10 Deadlifts (135 lbs.)

10 Pushups

10 Push Press

For Time

**Then Do**
300 Crunches

2011-07-04T06:57:00.000-07:00

"A"SHIFT WORKOUT OF THE DAY (7/4/11)

2011-07-04T06:55:00.001-07:00

"5 Rounds For Time Of..."

20 Wall Ball

20 Pushups

20 Squats

20 Thrusters

20 Chair Dips

20 Doubleunders or singles x 4

Beginners: Scale Down To 10 Reps.

Fire Fighter Freelanced Ventilation

2011-07-01T04:32:00.000-07:00

NO NO NO NO NO NO NO NO NO NO NO NO NO NO......There was a crew conducting a search when this happened. Always coordinate when pulling a primary vent....