We had some CrossFitters from a local Firehouse at CrossFit Carmel on Saturday so we wrote a wod for them! We wanted to incorporate some things that were distinctly CrossFit and yet they were not able to participate in at the Firehouse on a regular basis. So that is how the wod Fire 101 came about and it was a blast!!!
wod: Fire 101
500m row
10 overhead lunges 25/45lb plates
20 wallballs 12/20lb
30 air squats
1000m row
30 air squats
20 wall balls
10 overhead lunges
500m row
Participants and times: Firemen are in red and they rocked!!!
Steve 13:28
Tim 15:17
John (Lucky) 13:45 Not only his nickname but he also won the drawing for a free bootcamp!
Lin 13:10
Chris 12:34
Jacob 15:19
Cari 20:22
Ryan 15:08
Scott 11:57
If you want to try the workout and get your name on board let us know and we can set up a time for a group to try it out. We will keep the bucket out for you…
Not gonna be second!!!
Closest I have come to puking in a long time!
yeah, that was rough. the person who wrote that wod deserves to feel a little nausea. I ran to the gym for a warm up; I’m glad whit came by after so I didn’t have to run home. my legs were toast.
Chris and I were happy for a little while while we were on top of the leader board…
I guess Kyle and Nick have to try it now… anyone worth their salt would not want to miss a chance to be king.
So far Cari is on top of the board for CrossFit Chicks!!!!!!!
Not that anyone is counting…but my time was 12:34 (not 12:54)….Scott needs to work on his penmenship.
I’m in. Ill show these firemen how a pharmacist gets down:)
Can’t wait to see this. Hopefully you can live up to it because if not there is a hell of a lot of suffering coming your way!