A.  Weigthted Pistol   5 x 5 (ea leg) B.  For time: 800 Meter Run 40 Pistols (20 ea leg) 40 HR Push-ups 800 Meter Run C.  3 x 20 Reverse Hyper (GHD)Read more

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: 2001 Meter Row or 1.25 Mile Run, then: * 9 exercises, 11 Reps of each= 9/11, 2001 is the year it took place * 125#  thruster symbolizes the deaths at Pentagon * 175# clean symbolizes the AA Flight 175 that hit the south tower * 110# STOH represents the # of floors in each tower that first responders attempted to climbRead more

A. 20:00 Partner WOD Partner A – Runs 400 Meters Partner B – Works on AMRAP 6 Strict Pull-ups 8 Push-Ups 10 Weighted Lunge Steps B. Team Relay – Coaches ChoiceRead more

A. 8:00 EMOM – 3 DL + 2 HPC + 1 PJerk (unbroken/increasing) B. 3 Rounds for time: 15 Calorie Row 12 Deadlift (M:185/155/135/115,W:125/105/95/75) 9 HPC 6 Push Jerk 3 Rope Climb (A:3/B:2/C:1) C. 800 Easy JogRead more

A. Front Squat: 5@60%, 3@75%, 1@85%, 1@90%, 1@Max B. Pain Cave – 12:00 (1:00 Work/1:00 REST) 10 Front Squats (75/55 fast)+max Burpee in time remaining *all out efforts, score burpees C. 6:00 Not For Speed 10 “V” ups 10 Banded Glute Bridges (:03 hold) 10 Press-ups (try to limit arm use, mostly core) D. 3:00 Cool down of choiceRead more