Power Cleans x5
10 min to build
Half Hotshots 19
3 rounds
30 Squats
19 Power Cleans (135/95#)
7 Strict Pullups
400m Run
*20 min cap
On June 20, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona.
Source: https://hotshots19.crossfit.com/
Mobility and Warm-up
Strength
Power Cleans x 5
10 mins to Build
55# – 75# – 85#
WOD (Half Hotshots 19)
3 Rounds
30 Squats
19 Power Cleans (65#) (10/9)
7 Ring Rows
400 m Run
**20 Min Cap**
Completed in 16:04 mins
Thanks Ingrid!!
Strength
Hang Power Cleans x 5
10 mins to Build
55 – 65 – 75 – 85
WOD (Half Hotshots 19)
3 Rounds
30 Squats
19 Hang Power Cleans (55#) – Could’ve done 65#, 55# felt light
7 Ring Rows
16 Cal Bike
13:09
I choose to do Hangs today due to a belly that’s starting to be in the way and low energy levels. Better safe than sorry I guess.
Power Cleans x5
95-115-135-145
Half Hotshots 19
3 rounds
30 Squats
19 Power Cleans (115#)
5 Strict Pullups
400m Run
17:49
Power Cleansi x5
65-75-85 lbs
3 rounds
30 squats
19 power cleans @85
7 strict pull-ups
400m run
Time 19:38
Thanks for the push Kevin!!
Power Cleans x5
95-115-135
3 rounds
30 Squats
19 Power Cleans (135#)
7 Strict Pullups
400m Run
16:43
Squats were easy.
PCs were single (~2 min/round)
Pullups – not bad
Runs – slower
Power Cleans x5
65-85-95-115-135
3 rounds
30 Squats – steady
19 Power Cleans (135#) – all singles
7 Strict Pullups (Did Strict chin Ups)- all over the place but was only 7.
400m Run – slower than normal
15:22
My tennis elbow was a concern for the cleans but as long as I can drop the weights from the shoulder position, it is not a bother. Still tender for regular pullups and did not want to chance it there.
Power Cleans x5
55-75-85-105#
Half Hotshots 19
3 rounds
30 Squats
19 Power Cleans (65#)
5 Strict Pullups (5 strict, 7 RR, 5 strict)
400m Run
Time: 16:24
Power Cleans x5
65-70-75-80
Half Hotshots 19
3 rounds
20 squats
12 power cleans (65#)
7 ring rows
400 M run
14:50
Thanks Kevin
48 birthday burpees for Corinne 🎂
HAPPY BIRTHDAY!!!
HPC x 5
55, 65, 70, 75
WOD (this one made me nervous) Blue
3R
30 Squats
19 HPC @55
7 Ring Rows
400 M Run
17:55
So hot on the run. Dragged my ass.
Power Cleans x5
10 min to build
95-135-155-165#
Half Hotshots 19
3 rounds
30 Squats
– 1/2 unbroken
– 3 was broken into (2) sets
19 Power Cleans (135/95#) – Scaled to between Purple and Brown @ 115#
– Steady singles
7 Strict Pullups
– Steady singles
400m Run
– Slow and steady
*20 min cap
Time – 17:02
Power Cleans x5
65-95-115-135-155
Half Hotshots 19
3 rounds
30 Squats
19 Power Cleans 115#
7 Strict Pullups
400m Run
16:50
Thanks Kevin!
Strength
Power Cleans x 5
10 mins to Build
135-155-165-175
WOD (Half Hotshots 19)
3 Rounds
30 Squats
19 Power Cleans (135#)
5 strict pullups
400 m Run
200m run left at 20 min time cap
Should have went lighter on Cleans.
Power Cleans x5
55-65-75-85
Half Hotshots 19
3 rounds
30 Squats
19 Power Cleans 65#
7 Ring Rows
400m Run
22:26
19:10 Rx (Brown)
Singles on cleans. 5/2 or 3/4 on pull ups.
Runs were slooooow.
HPC x5
55-65-75-80
85 at 3 to level up
90 at 3 to level up
3 rounds
30 Squats
19 Power Cleans (65#)
7 ring rows
400m Run
Time: 14:19
Did this Monday.
3 Rds
30 squats
19 db cleans 45#
7 pull ups
500m row
Ended around 24 min. Lost time walking to pull-up bar and overall found this challenging
Power Cleans x5
65-95-115-125
Half Hotshots 19
3 rounds
30 air squats
19 Power Cleans 95# (19/12/12)
7 Strict Pullups
400m Run
18:49
Power Cleans x5
95-135-145-155#
Half Hotshots 19
3 rounds
30 air squats
19 Power Cleans 95#
7 Strict Pullups
200m Run
17:53