WORKOUTS
Welcome to CrossFit Firefighters! Below you will find three workout options, Alarm 3 for the Advanced, Alarm 2 for the Intermediate and Alarm 1 for the Beginner. Listen to your body and do the appropriate workout for your skill level.
TODAY'S WARMUP:
3 rounds, using strict form:
10 push ups
5 pull ups
10 sit-ups
10 squats
052012: Sunday
Rest
051912: Saturday
For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders
051812: Friday
Deadlift 1-1-1-1-1-1-1 reps
051712: Thursday
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
051612: Wednesday
Rest
051512: Tuesday
Complete as many rounds in 20 minutes as you can of:
Row 250m
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps
051412: Monday
Shoulder press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
051312: Sunday
Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows
051212: Saturday
Rest
051112: Friday
Back Squat 5-5-5-5-5 reps
052012: Sunday
Rest
051912: Saturday
For time:
30 Double-unders
95 pound Squat clean, 30 reps
30 Ring Dips
30 Double-unders
051812: Friday
Deadlift 1-1-1-1-1-1-1 reps
052012: Sunday
Rest
051912: Saturday
For time:
50 Single-unders
45 pound Squat clean, 30 reps
30 Dips
50 Single-unders
051812: Friday
Deadlift 1-1-1-1-1-1-1 reps