Rob's Firefighter Challenge

[Rob PMFF]

01/10/2012

WOD:
8 rounds for fasted and slowest rounds -
Row 200 M
6 pull ups (green band)

Rest 3 min between rounds

Fasted round - Round 1 - 00:57
Slowest Round - Round 7 - 01:38

Time really dropped off there. The rowing was fine, the problem was the pull ups. I had to wait longer between attempts as the WOD wore on.

[Rob PMFF]

01/13/2012

WOD:
15 min AMRAP -
9 Deadlifts (135 lbs)
12 hand-release push ups
15 box jumps (24")
Total reps - 216 (I think...we may have miscounted)

[Rob PMFF]

Forgot to post for 01/16/2012

Clean and Jerk
95 x 2
95 x 2
115 x 2
115 x 2
135 x 1

6 min AMRAP of -
4 Front Squats (120 lbs...I think)
8 pull ups (green band)
12 KBS (55 lbs)

I shouldn't have waited so long to post this. I can't remember how many rounds I did. I think it was either 2 or 3 complete rounds + 4 squats + 7 pull ups

[Rob PMFF]

01/20/2012

Hang Power Clean
65 x 3
85 x 3
105 x 3
115 x 3
120 x 3

5 min AMRAP of Squat Clean and Jerk
Used 105 lbs
9 total...I disengaged my left shoulder while the bar was overhead and felt all the weight sink into just below my left shoulder blade...it hurt at first, but afterwards it just felt strange. The coach told me to stop, and I iced it for a few.

[lobsteriffic]

Ouch, glad your shoulder wasn't hurt too badly!

[Rob PMFF]

Thanks, it was fine after that day. Just a weird occurence.

Took a week off because I had the flu or something similar.

01/30/2012

Front Squat
65 x 3
95 x 3
115 x 3
135 x 3

3 rounds for time -
200 M Row
5 Burpees
3 Power Snatches (95 lbs)
Time - 6:33

[Rob PMFF]

02/02/2012

warmed up shoulders and hip mobility
10 sprawl balls
10 min practicing pistols
10 min practicing handstands

WOD:
2 rounds for time -
30 sledge hammer strikes (left)
one arm farmer walk 50 M (88 lbs, right arm)
one arm farmer walk 50 M (88 lbs, left arm)
30 sledge hammer strikes (right)
rest 2 min

Time - 7:53

[Rob PMFF]

02/08/2012

WOD:
Row 300 M
300 single under jump rope (did some double unders in there)
Row 300 M
Time - 6:35

Lost a lot of time on the jump ropes...crushed the rowing though

[Rob PMFF]

02/10/2012

WOD:
Run 200 M with 60 lbs sandbag
20 box jumps (20")
20 pull ups (green band)
Run 200 M with 60 lbs sandbag
15 box jumps (20")
15 pull ups (green band)
Run 200 M with 60 lbs sandbag
10 box jumps (20")
10 pull ups (green band)
Time - 11:22

[Rob PMFF]

02/23/2012

3 rounds for total time -
Walking lunges x20
rest 30 sec
Body rows x10
rest 30 sec
Wall ball shots (20 lbs) x 5
rest 2 min
Time - 10:33

Turkish get ups
20 lb DB x 10
35 lb KB x 10

[Rob PMFF]

02/27/2012

Thrusters -
8 sets of 2 at 95 lbs with 00:45 between each set

6 min AMRAP -
6 wall ball shots (20 lbs)
8 ring dips
10 anchored abmat sit ups
Rounds: 4+13

[Rob PMFF]

02/29/2012

WOD - Crossfit Football

5 rounds for heaviest load -
Barbell complex of:
3 deadlifts
3 hang power cleans

If you let go of the bar during a round, stop and perform 5 burpees.

Warm up -
Deadlift 65 lbs x 3
Hang Power Clean 65 lbs x 3
Deadlift 95 lbs x 3
Hang Power Clean x 3

Workout went like this -
Round 1
Deadlift 115 lbs x 3
Hang Power Clean 115 lbs x 3
Rest

Round 2
Deadlift 120 lbs x 3
Hang Power Clean 120 lbs x 3
Rest

Round 2
Deadlift 125 lbs x 3
Hang Power Clean 125 lbs x 3

Round 3
Deadlift 130 lbs x 3
Hang Power Clean - FAIL
5 burpees

Round 4
Dead lift 130 lbs x 3
Hang Power Clean 130 lbs x 3 - PR

Wasn't going to be able to go any heavier so that was my final round.

[Rob PMFF]

6 sets of:

sprint row 150m
3 rope get-ups
3 burpees AFAP
6 Wall ball shots (20 lb)

rest 3mins b/t sets

Round 1 - 01:26 (My ball got moved and i had to retrieve it )
Round 2 - 01:14
Round 3 - 01:15
Round 4 - 01:27 (I don't remember what happened here)
Round 5 - 01:25
Round 6 - 01:12 (How this round ended up being the fastest, I have no idea...I was damn well smoked by then. This WOD was a lot harder than it looked.)

[Rob PMFF]

WOD:

For Max Load
2 Deadlifts
1 Hang Power Clean
1 Push Jerk

65 lbs
85 lbs
95 lbs
105 lbs
115 lbs
125 lbs - FAIL
125 lbs
130 lbs
135 lbs - FAIL
135 lbs - FAIL
135 lbs

My sticking point was the Clean. Supposedly, one should be able to clean more than they can press.

[MaryStella]

still crossfittin.... nice!