FWFD PFT baseline

1600m run ... 6:06
2000m row ... 7:08
2 minutes max reps of:
pullups ... 60
pushups ... 75
situps ... 80
squats ... 77

was i supposed to work today?

for time:
50 box jumps 24"
   500m row
50 toes 2 bar
   500m row
50 wallballs
   500m row
50 kbell 53#
   500m row
50 push press 95#
   500m row
50 burpees
   500m row

32:50

emom 20

2 power cleans 185#
3 ring dips
4 pullups

bad ass residential structure fire

36th bday

rockyball with the recruits

16.5

21-18-15-12-9-6-3
thrusters 95#
bar facing burpees

13:18

treadmill?

5k run... 22:30

16.4 redo

55 deadlifts 225#
55 wallballs
55 calorie row
55 hspu

199 reps

from the YMCA

2000m run
75 situps
75 supermans
75 situps
75 supermans
2000m run

23:15

cindy

amrap 20
5 pullups
10 pushups
15 air squats

25 rounds

16.4

amrap 13
55 deads 225#
55 wallballs
55 calorie row
55 hspu

193 reps

hockey

hockey!

thursday

1 round
     30 hang power cleans 115#
     15 ring dips
     3 rope climbs 15'
2 rounds
     20 hang power cleans 115#
     10 ring dips
     2 rope climbs 15'
3 rounds
     10 hang power cleans
     5 ring dips
     1 rope climb 15'

17:13

building construction day one...

1 round:
100 double unders
50 air squats
25 push press 95#
2 rounds:
60 double unders
30 air squats
15 push press 95#
3 rounds:
40 double unders
20 air squats
10 push press 95#

11:20

16.3

amrap 7
10 power snatch 75#
3 bar muscle ups

93 reps

2 mile run

battle of the badges

fwfd vs fwpd  5-3

spiders vs badguys  2-6

recruit fitness

fran
21-15-9
thrusters
pullups

3:00

hockey practice

5 rounds for time:
100 step ups @ 60# to 16"
10 muscle ups
41:44

recruit fitness

1 mile run
25 burpees
1 mile run
25 burpees
1 mile run
24:44


16.2
176 reps 5:40

5 rounds for time:

400m run
21 box jumps 20"
14 wallballs 20#
7 deadlifts 225#
18:58

3 mile run around downtown

16.2

Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 toes-to-bars
50 double-unders
15 squat cleans*


Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

*1st round, 15 reps at 135#
2nd round, 13 reps, 185#
3rd round, 11 reps, 225#
4th round, 9 reps, 275#
5th round, 7 reps, 315#


dusty 257 10:54
mackey 176 5:40
shafer 173 6:43
kasey 167 6:37
tony 166 7:45
escobar 166
skyler 86 2:37

16.1

16.1

dusty 234
mackey 199
kasey 182
tony 182
shafer 162
escobar 162
clint 159
crunchy 134
skyler 128

recruit fitness

5 rounds:
25m bear crawl
7 story climb with high rise hose
25m run
rest 2 minutes