I have been keeping track of this great group of CrossFitters at Firewod.com
Their workouts are dedicated to "turning heros into athletes".
Since our Fire Fighters will be at the station tomorrow, I have chosen one of their WODs today for us to try.
This one looks fun:
And of course we will scale the workout back for the "probies"
| “Marleau” | ||||
| For time: | Probie “Beginner” | Rescue “Intermediate” | Engine “Advanced” | Truck “Elite” |
| 100- Box Jumps | 20″ Stepups | 20″ Box Jumps | 24″ Box Jumps | 24″ Box Jumps |
| 50- Burpees | Burpees | Burpees | Burpees | Burpees |
| 50- Kettlebell Swings | 20# | 35# | 50# DB | 65# DB |
| 100- Lunges | Lunges | Lunges | With 25# plate overhead | With 45# Plate Overhead |
Marcel Marleau-Was killed in the line of Duty on Jan. 21, 2006 when he was caught in a flashover after becoming separated from his crew. Capt. Marleau was a 28 year veteran of the Montreal Fire Department, he is survived by his wife and two sons. He will always be remembered as a Hero.
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