The Challenges
Challenge #1
500
Meter Row
30 Wall Balls
30 Push Ups
30 Sit Ups
10 Minute Max
Challenge #2
Fran
21 - 15 - 9
Thrusters 95/65
Pull Ups
15 Minute Max
Challenge #3
Teams of 5 complete the following for time.
-
200M
Buddy Carry. Each member of the team must be carried at least once
during the run.
- 150 Burpees. 1 Athlete works at a time, all athletes must
contribute. Chest to deck, full extension at the top and feet must leave the
ground.
- 150 Partner Assisted Chest to Bar Pull Up Thrusters. 1 athlete is
hanging on the pull up bar the 2nd athlete is standing beneath them
supporting their waist. The 2nd athlete supports the 1st athlete up until
his/her chest touches the bar. They will complete 30 reps then the 2nd
athlete will take over and complete the C2B pull ups while the 3rd athlete
steps in and takes over for the thrusters. Each member will do 30 reps
before the next athlete takes over.
- 250 ft. Walking OH Lunge. Each member will lunge 50 ft. with a
25# bumper plate extended OH. The arms must be at full lock out position and
cannot be rested on the head. The forward knee must make contact with the
ground. One athlete works at a time and passes the plate to the next
athlete.
- 200M Tire Flip. All athletes must contribute to the tire flip. If
the tire rolls, the team must start over.
- 200M Sprint. All athletes run together and the last one to cross
the finish line determines the team time.
Challenge
#4
1K Row
1 Mile Run
Challenge #5
- Tug-Of-War
- Med Ball Run with 14#. Teams run in single file and toss
the MB to the athlete behind them. Last athlete in the line then runs to the
front of the line. Continue for 3 full laps. The ball cannot be
held…it must be caught and tossed. If the ball drops, the entire team must
stop where they are and do 5 Squat Thrusts together then continue on.
Score is time completed. In event of a tie, the team with the least amount
of drops wins. 10 Min Max

- Shuttle Races. There will be 4 circuits to be completed for
3 rounds in the shortest amount of time possible. Each member of the
team must complete at least 1 circuit.
- Circuit 1: Broad Jump Burpee 20 yards down and sprint back,
tag the next athlete and they complete,
- Circuit 2: Bear Crawl down 40 yards and sprint back, tag the
next athlete in line and they complete,
- Circuit 3: Walking Lunges down (Knee MUST touch the ground
each step) and a sprint back, tag the next and complete
- Circuit 4: Reverse run down and a sprint back, tag the next
athlete and complete the above circuits 2 more times.
Record total time. 10 Min Max
-
Kettlebell
Relay. The team must throw, put or swing and release the KB down
the field 100 yards. The KB must be tossed. The athlete cannot walk or
run with it. It needs to be picked up and thrown where it lands. Once
you pass the cone, the team must complete 250 KB swings. The KB must reach
full extension at the top of the movement. Toss the KB back down the
field in the same manner. Record the time all members cross the finish line.
10 Min Max
Challenge #6
Complete max number of reps in 8 minutes going ground to full extension
overhead. Choose one of the following barbells: 45, 65, 95, 115 or 135.
The bar cannot be dropped from OH. Score is the total number of reps
multiplied by the weight used for total weight.

Final Challenge
JOSEPH
Our heartfelt sympathies go out to the family of Marshfield firefighter, Robert
Whitman who tragically lost his 5 year-old son, Joseph earlier this week. It is
with great respect that we honor Joseph and our athletes from the Marshfield
Fire Department by naming our final challenge in his name.
400 M Run
Tire Flip out 50M then perform
100 Burpee Tire Jumps
Tire Flip Back 50 M
50 Pull ups
100 OH Squats (95/65)
100 Wall Balls (20/14)
100 Push Press (95/65)
50 Pull ups
400 M Run
- all 5 team members must complete the run as a team
- the reps need to be completed in the order as listed with one athlete
working at a time
- the last athlete over the finish line is the time for the team
- 25 Minute Max
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The Comments
Keith and Cynthia,
I just wanted to let you both know that the past 12 weeks was a thoroughly
enjoyable workout period and competition. While playing 3 sports in high school,
college football and one football season post-college overseas, I’ve done all
types of workouts. Crossfit Training is by far the one workout philosophy that
truly makes the most sense. I wish I CrossFit was around in the 80’s/90’s like
it is today. I had no idea what I was getting myself into when Dennis asked me
if I was interested in doing the training. Once I got into the workouts, I fell
in love with the workouts and the CrossFit philosophy. It is absolutely how I
will train for as long as my body will allow!
What really made the difference is the way in which each of you run your
business. I was especially impressed with the camaraderie, teaching technique,
and professional expertise that each of you and your staff exhibited on a daily
basis. I wish you all the success in your business and I look forward to the
2011 First Responder Challenge. Preparation has already begun for the EBPD team
for ’11.
Thanks again for everything.
Scott C. Allen
East Bridgewater Police
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