A. EMOT2:00 for 10:00. P Clean + P Press + P Jerk (increasing) B. For Time: 3 Rounds 20 Calorie Row 10 C&J (M:185/155/135/115, W:120/105/95/75) 1:00 REST C. 4:00 Foam Roll/Band StretchesRead More

A. Strength: Front Squat 3 – 3- 3- 3- 3 -3 (from rack, increasing) B. 0-3:00 2 Rounds 10 Wallballs (20/14) 10 Ab Mat Sit-ups 3-6:00 2 Rounds 12/12 6-9:00 2 rounds 14/14 9-12:00 2 Rounds 16/16 Etc…until you can’t finish on the 3:00 C. 500 Meter Row CooldownRead More

A. Establish Group Bench Press weights B. 4 Rounds For Max Reps, Groups of 3 (one work at a time) 1:00 Sled Push (rotate at 25 Meter) 1:00 BW Bench Press (M: ave of 3, W: 70% of Ave of 3) 1:00 Box Overs (24/20, alt after ea box over) 1:00 Rope Climb 1:00 RESTRead More

A. Fran 21 – 15 – 9 Thrusters (95/65), Pull-ups *use weights to finish in +/- 7:00 At 10:00 on the clock: B. 3 Rounds: 100 Double Unders (200 Singles) 50 Ab Mat Sit-ups At 18:00 on the clock: C. 3 Rounds NFT: 10 DB Hammer Curl (ea arm) 10 DB Tricep Kick Backs (ea...Read More

A. 15:00 AMRAP 40 Meter Bear Crawl 40 Meter OH Lunge 20 Meter Shuttle Run (5/10/15/20) 40 Meter Farmer Carry (45/25 Plate Pinch) B. Team Synchronized WORM WOD (entire class together) 20 Deadlift, Shoulder, over head, drop 20 Sync Burpee over WORMRead More

A. 10:00 EMOM – 2 Back Squats (80%-90%) B. 10:00 AMRAP 300 Meter Row 20 WallBall (20/14) 10 T2B C. 3 x 20 Russian Twist with WB (R+L=1)Read More

A. Weighted Push-up 5 – 5 – 5 – 5 – 5 B. For time: 30 – 20 – 10 DB Snatch (Alt arms, HAP) Ring Push-ups C. CORE: 50 Hollow Rocks (break up as necessary)Read More

OT5:00 for 25:00 (5 rounds) 400 Meter Run 12 Deadlift (M:155/135/115, W:105/95/75) 9 Hang Power Clean 6 Front Squat *rest in any time remainingRead More

A. Strength: Back Squat 3 – 3 – 3 – 3 – 3 *following last set, take 70% and complete 1:00 for max reps B. 3:00 Easy Row C. For Time 25 – 20 – 15 – 10 – 5 Wall Ball (30/16) Ring Row Ab Mat Sit-up with WBRead More

NEVER FORGET:     9-11 Tribute WOD 34:30 Cap (343=# of NYFD who gave their lives to save others) 2001 Meter Row or 1.25 Mile Run, then: 11 Box Jumps (30/24) 11 Thrusters (125/85) 11 Burpee C2B Pull-ups 11 Power Cleans (175/120) 11 HSPU 11 KB Swings (32/24) 11 T2B 11 Deadlift (175/120) 11 STOH (110/75), then:...Read More