Hazmat Rollover With Explosion...

"A"SHIFT WORKOUT OF THE DAY (10/31/10)

"5 Rounds Of"

10 Pullups
10 Bench Press (use comfortable weight)
20 Double Unders
20 Pushups
10 Jingle Jangles

**Then Do**
200 Crunches
100 Leg Lifts

This Guy Decided Not To Wear His Gloves...

I Think I Saw Only One Firefighter In Proper PPE...

"C"SHIFT WORKOUT OF THE DAY (10/30/10)

"Elizabeth"
21-15-9 = 1 round


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


2 Rounds For time


**Then Do**
300 Crunches

"B"SHIFT WORKOUT OF THE DAY (10/30/10)

"5 Rounds Of..."


20 Pushups
20 Sledge Hammer Chops (on tire)
20 Squats
20 Chair Dips
10' Tire Hit (W/a sledge hammer...hit the tire 10')


5 rounds... time each individually


record slowest time


Beginners: Scale down to 3 rounds


**THEN DO**
300 Crunches

Brick Building Collapses After Fire

"A"SHIFT WORKOUT OF THE DAY (10/28/10)

“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

Let's Do Some Size-Up Practice...

"C"SHIFT WORKOUT OF THE DAY (10/27/10)

"Tabata This"


Pull Ups
Push Ups
Crunches
Squats


Tabata = 20 sec. on 10 sec. off (8 x for a total of 4 min.)


only 10 sec. off between movements
max time of 17 min.


**Then Do**
100 Double Unders or 400 Singles

"B"SHIFT WORKOUT OF THE DAY (10/26/10)

"5 Rounds Of..."


25 Wallballs

25 Doubleunders or singles x 4


**Beginners do 15 or 10**


For Time:

**THEN DO**
100 Crunches
100 Leg Lifts
100 Strait Leg Dead Lifts W/ 45 lb. bar

Like Nails On A Chalk Board...

Talk about starting off bad...yikes

"A"SHIFT WORKOUT OF THE DAY (10/25/10)

"M&M's"

**Do 5 Rounds/30 Seconds of each exercise**


-Goblet Squat
-Burpee Jump&Touch (bay doors-18' above highest reach)
-60' Wind Sprints
-Man Makers
-Crunches (different type each time)


**Then Do**
5 rounds of 10 pullups

Close Call In Germany...

From The Whole 9...

http://whole9life.com/2010/06/our-whole30-experience/

"C"SHIFT WORKOUT OF THE DAY (10/24/10)

"SPEED"


40 Squats
30 Pushups
20 Cruches
10 Pullups


6 Rounds For Time:


**THEN DO**
300 Crunches

HA HA HA....Cops!!!

"B"SHIFT WORKOUT OF THE DAY (10/23/10)

"Ladder"



25 Pushups
25 Wall Ball
100 Crunches


20 Pushups
20 Wall Ball
90 Crunches


15 Pushups
15 Wall Ball
80 Crunches


10 Pushups
10 Wall Ball
70 Crunches


5 Pushups
5 Wall Ball
60 Crunches


5 Pushups
5 Wall Ball
50 Crunches


10 Pushups
10 Wall ball
40 Crunches


15 Pushups
15 Wall Ball
30 Crunches


20 Pushups
20 Wall Ball
20 Crunches


25 Pushups
25 Wall Ball
10 Crunches

Watch Where You Stand!!!...Collapse Zones

"A"SHIFT WORKOUT OF THE DAY (10/22/10)

"5 Rounds For Time Of..."



20 Wall Ball
20 Bench Press
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

TRUCK PLACEMENT !!!!

Strut Explosion During Vehicle Fire...

"C"SHIFT WORKOUT OF THE DAY (10/21/10)

"ANGIE"


100 Pullups
100 Pushups
100 Crunches
100 Squats


For Time:

Med Ball Sprawls

Lightweight Construction, Fire, And Your Timeline...Or lack Thereof....

"B"SHIFT WORKOUT OF THE DAY (10/20/10)

"Back Alley Brawl"



20 Doubleunders or Singles x 4
20 Pushups
10 Windsprints (60')
10 Sprawl Ball ( See Video Above)
5 Kettle Bell Swings (Left Hand)
5 Kettle Bell Swings (Right Hand)


5 Rounds For Time:


Beginners do 3 Rounds


**Then Do**
300 Crunches

Firefighters Risk Their Own Lives For That Of a Resident

"A"SHIFT WORKOUT OF THE DAY (10/19/10)

5 Rounds 4 Time Of...

10 Pullups
20 Box Jumps
30 Pushups
40 Doubleunders or 160 singles

Beginners:
scale down reps in half

**Then Do**
100 Crunches
100 Leg Lifts
100 MB Twists

Go Pats!!! Ha Ha

I know your wondering why TB is on the Crossfit Blog. Because I Can.... Pats 24....Ravens 15

"B"SHIFT WORKOUT OF THE DAY (10/17/10)

"POKER"



Hearts= Wind Sprints ( 60' in apparatus bay)
Diamonds= Push Ups
Clubs= Thrusters
Spades= Airsquats (Hold Dumbell)
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:

**THEN DO**
Tabata Crunches

"A"SHIFT WORKOUT OF THE DAY (10/16/10)

"W.G.Y.N.F"

5 Pullups
10 Deadlift (135 lbs.)
15 Pushups
20 KB Slashers (10 each side)
1 Shuttle Run (3 cones @ 30' apart...run to the middle cone/run back/run to the end cone/run back)

5 rounds

**Then Do**
300 crunches

"C"SHIFT WORKOUT OF THE DAY (10/15/10)

"Crossfit Basketball"
2 on 2


Play 45 minutes of basketball.... every time the opposing team scores, do that many pushups. The loosing team has to do 50 pushups in the end.

Just A Reminder That Anything Can Happen....

"B"SHIFT WORKOUT OF THE DAY (10/14/10)

"OLIVIA"



256' WALKING LUNGE (400m)


15 DB PUSH PRESS


5 Rounds for time...ouch!!!


BEGINNERS : Scale down to 3 rounds


TIMES:

"A"SHIFT WORKOUT OF THE DAY (10/13/10)

21-15-9

Bench Press (use comfortable weight)
Kettlebell Swings
Burpees

5 Rounds For Time:

**Do 21 of each exercise, 15, then 9....that equals 1 round**

Then Do

300 Crunches

Firefighter Falls Through Roof.... Where's The Roof Ladder?

"C"SHIFT WORKOUT OF THE DAY (10/12/10)

"10 Rounds Of....."


10 Deadlifts (135 lbs.)
10 Pushups
10 Push Press


For Time


**Then Do**
300 Crunches

Exposures & Wind...

The wind direction in this video is obvious. But if you look closer you see whats less obvious. The big lines and master streams were placed in the same direction of the wind and seems to be pushing towards the exposure. Just another thing to think about...

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

"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.

Brush Truck Rollover...

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

“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 Standing 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

Fuel Hazards And Vehicle Fires

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

"4 Rounds Of..."


20 Pushups


20 Dumbell Press (comfortable weight)


20 Wallball Shots (12 lb. or 20 lb. med. ball)


20 One Arm Overhead Dumbell Squat 


5 Wind Sprints (60')


50 Crunches

RRRROOOAAAALLLFFFF!!!!!

Looks like a hamburger,egg,bacon on a glazed donut..... Talk about an M.I. on a plate!!!!

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

"UGH"
7 Rounds 4 Time...


20 Pushups
5 Tire Flip Hops
10 Hammer Strikes (as violently as you can)
10 Doubleunders or 40 singles


**Then Do**
300 crunches

From The Whole 9...

http://whole9life.com/2009/07/the-w30/

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

"Minute Man"

1 Minute Of Each

Singles (Jump Rope)

Push Ups

Crunches

Standing Lunge

Medicine Ball Throws

Plate Chops

Shadow Box W/Dumbells

Plank

**Three Rounds**

Apartment Fire Size Up.....

"C"SHIFT WORKOUT OF THE DAY 10/6/10)

WALL BALL SHOTS

TIRE FLIP/HOPS(Flip Tire, then hop through to other side)

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...

"B"SHIFT WORKOUT OF THE DAY (10/5/10)

"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

Flashover In Spain

Watch how quickly the smoke conditions change. At around 2 minutes you see two firefighters bailout a window. A pretty dramatic video...

"A"SHIFT WORKOUT OF THE DAY (10/4/10)

"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

Rocco   5
Roman  5

Synchronized Kick On A Garage Door?

"C"SHIFT WORKOUT OF THE DAY 10/3/10)

"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

"B"SHIFT WORKOUT OF THE DAY (10/2/10)

"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

Fire Fighter Freelanced Ventilation

Ventilation must be coordinated with the attack team. There were crews inside of the structure here. Luckily they all made it out...

"A"SHIFT WORKOUT OF THE DAY (10/1/10)

"Fight The Fight"

25 Pullups
10 Bench Press
30 Battling Rope (Singles)
10 Bench Press
40 Battling Rope (Singles)
50 Crunches
10 Bench Press
50 Crunches
100 Doubleunders or 400 Singles
50 Crunches
10 Bench Press
50 Crunches
10 Bench Press
40 Battling Rope (Singles)
10 Bench Press
30 Battling Rope (Singles)
10 Bench Press
25 Chin Ups

**Use Comfortable Weight For Bench Press**