Recruits prog “SIMMONS” Capt. Arthur Simmons Joined the CFD on 31 Jan. 1911 Sustained serious head injuries during a fire in the Ramsy Block in 1946, but returned to duty after a long convalescence. On 30 Dec. 1948, his crew responded to an explosion and fire at the Union Packing Plant on Nose Creek. While…
Recruits prog Squad 1: Swim Squad 2 and 3: Speedball Regular prog 5 rounds for time of: Row 25 calories 16 chest-to-bar pull-ups 9 strict handstand push-ups Watch:
Recruits prog Group A: Core/Stretch Group B: 2nd Alarm Regular prog Run 10k
Recruits prog Group A 2nd Alarm Team of 2 for time 20 bar facing burpees (each) 20m bear crawl 20 box jumps (each, 24inch) 20m walking lunges 20 deadlifts (each, 95#) 20m broad jumps 20 partner facing clap push ups 20m burpee broad jumps 20 power cleans (each, 95#) 20m dash 20 pike push ups…
Recruits prog Run 3k Regular prog 2015 Masters Qualifier Event 2 1-rep-max snatch Then, 2015 Masters Qualifier Event 1 Complete as many reps as possible in 5 minutes of: 5 muscle-ups 155-lb. cleans, 10 reps
Recruits prog Rest Stretch and roll 15min Regular prog Snatch balance 1-1-1-1-1-1-1 2 rounds for time of: 1,000-meter row 65-lb. thrusters, 50 reps 30 chest-to-bar pull-ups
Recruits and Regular prog “WALTER” 5 rounds for time 5 Burpees chest to bar pull ups Run 400m Jerald Walter Died April 20, 1972 Walter was fighting a fire at the Beachcomber Night Club and Polynesian Restaurant. The building was type 3, ordinary construction and had undergone several renovations prior to its conversion for a…
Recruits prog Group A: Mobility/ Stretch Group B: 21-15-9 Deadlift (bodyweight) Burpees over the bar Regular prog Rest PVC pipe Jerk technique 5min Roll 5min Stretch 10min
Recruits prog Squad 1 and 2: SPEEDBALL Squad 3: Swim Regular prog 5 rounds for time of: 75-lb. squat snatches, 10 reps 30-second chin-over-bar hold 75-lb. squat snatches, 10 reps 60-second plank hold
Recruits prog Group A: 21-15-9 Deadlift at bodyweight Burpees over the bar Group B: Mobility/ Stretch Regular prog 4 rounds for time of: 15-ft. rope climbs, 2 ascents 100-ft. sprint 225-lb. squat cleans, 4 reps 100-ft. sprint
