As a two person team, trading the bar after each round, complete as many rounds as possible in 12 minutes of:
75 pound Shoulder press, 4 reps
75 pound Sumo deadlift high-pull, 8 reps
75 pound Front squat, 12 reps
One of the great things about CrossFit is that the design of the program and programming allows for innovation and sponteneity. If 1600 is too early for you, please contact Sergeant Pierce about the 1700 crew to get on his text group. If neither of those work for you organize your own crew. It's 24/7 around here. If there is something that does not make sense, call, email, or text for help.
Yesterday's attendance was fantastic. We had athletes from the rank of OSII to Undersheriff and from the Patrol, Investigations, Adminstration, and Administrative Services Divisions. At 1700 we had a second group gather for a WOD!
Equipment ran a bit short, so if anyone has an Olympic bar gathering dust in their basement or garage and wants to bring that in it would be most appreciated. You can lend it to us or donate it to the CCPOA and get a tax credit!
21 Thrusters 95/65
Run through the west doors (patrol end) to outside workout area with a med ball
Run back upstairs through the east doors (detectives end) to upstairs gym with a med ball
Run (same as before)
Working with your favorite people under the instruction of your CF instructor of choice is ideal for every WOD. However, the reality of callouts, overtime, training, and crazy shifts means that you need to have a solid plan B to make sure that you can stay on track with your fitness goals. Talk with one of the coaches or your co-workers about tools they use. Some are not so expensive (like a decent set of rings) and some are quite expensive (like a good Oly bar and bumper plates or a C2 rower). You might also consult with one of the Craigslist wizards around the briefing table about how to find things like rowers for less.
Some of these tools travel really well also. Rings (with straps) and jump ropes fit nicely into a suitcase or your backpack.