Front Squat: 3x5 (Same weight across)3 Rounds for time:20 Chest-to-Bar Pull-ups 40 Wall-balls (20,14)
AMRAP 21:50 Double Under’s 400m Run 30 Burpees
Congratulations, Catrina, for being selected by the Firewall staff as our member of the month! Catrina is a staple of the afternoon classes where you can find her crushing it on the pull-up rig. Her answers to our Q&A were amazing! Enjoy the read below 🙂 1. How did you find out about CrossFit Firewall?A quick little Google...
Power Clean Clusters:2-2-2 x 6 sets *Increase in weight each set “Grace”For Time:30 Clean and Jerks (135,95)
Floor Press:10-10-8-8-6-6 (Increase in weight each set)After each set perform:- 15/arm Bicep Curl - 10 Push-ups - 5 chin-ups (:03 lower)
This Firefighter Hero WOD is dedicated to John Collins, FDNY, Ladder 25, who was killed on September 11, 2001. When John Collins was 4 years old, his father took him to a Bronx firehouse. That is when he decided what he wanted to do. It took a while, with entrance exams delayed because of a legal dispute, so he joined the Police Department first before becoming a fireman in 1990.
On Sept. 11, he was supposed to go to another firehouse to fill in. It was called out before he could get there. When Ladder 25 was called, he jumped on the engine. "We had seven firemen on the rig instead of six," said another fireman, Matt O'Hanlon.
Back-squat: 6x3 (Increasing in weight each set)*Each squat must have a :03 lower2RFT:25 Back-squats (Bodyweight) 25 Box Jumps (24,20)
EMOM x 24:Minute 1: Rower Calories Minute 2: Goblet Squat (70,53)Minute 3: Burpees Minute 4: Rest Perform max reps in each minute.
Snatch Waves:3-2-1 3-2-1 3-2-1*Waves will be explained in class For Time:9-6-3Power Snatch (155,105) Rope Climbs
For Time: 30/20 Calorie Bike 40 DB Box Step-ups (50,35) 20 Ring Dips 20 DB Lunge (50,35) 20 DB Renegade Rows (50,35) 40 Devil's Press (50,35) 20 DB Renegade Rows (50,35) 20 DB Lunge (50,35) 20 Ring Dips 40 DB Box Step-ups (50,35) 30/20 Calorie Bike