Arizona-Sunrise-12-3-05

This was the last day of PT for Academy 12-1 and they will be online soon enough.  We asked them to give 100% everyday and they did that and more throughout the entire 9 weeks.  They are going to be a great addition to RFD and we look forward to working with them soon.

Whichever workout you didn’t do yesterday, perform today for time:

21-15-9

Thusters with 95lbs (scale as needed)

Pullups (scale as needed)

The other 1/2 of the academy did this workout:

5 rounds for time with 2-3 min rest in-between:

30 Double Unders (scale to 15 if needed)

200 foot sprint

250 meter row

*Post scores and how you scaled the workout to comments

13 responses »

  1. Brian Hoffer says:

    5 Rounds:
    1:40-1:43-1:48-1:53-1:59

    A big thank you to the coaches! Over the last 10 weeks I have learned an incredible amount about fitness. I can honestly say I am in the best physical shape In my life that I can remember. I feel healthy, strong, and more prepared than ever before! I appreciate every minute you guys took out of your time to help us. I am absolutely impressed with the determination and drive you have set in our foundation for our careers. I am very grateful to have the opportunity to be part of this family.

  2. Gabe Michael says:

    Fran
    5:16

  3. Hartman says:

    Fran-4:48

  4. Kevin Shepard says:

    Rounds – 1:27 / 1:36/ 1:46/ 1:47/ 1:52

  5. Kelly Zook says:

    250 row
    15 dbl under
    Sprint
    2:28, 2:11, 2:07, 3:00, 2:34

  6. Chris Anaya says:

    1:30
    1:43
    1:53
    1:35
    1:29

  7. kirby says:

    Fran w/65lbs thruster. 6:14
    Thank you to our coaches and the other instructors who were kind enough to come out and work with us and teach us the things they have learned over their career. I feel very blessed to have the opportunity to be apart of this fire department and fire family.

  8. Korn says:

    1:56
    1:53
    1:51
    2:01
    1:52

  9. Kyle Jones says:

    8:36

  10. J Vincent says:

    21-15-9
    Scaled to 65lbs and used pullup band
    10:13

  11. Rocky Fasani says:

    1:28
    1:25
    1:30
    1:28
    1:44

  12. Bradford says:

    Scaled double unders to 15.
    1:40
    2:20
    2:40
    3:00
    2:20

  13. Suarez says:

    Fran: 6:44

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