WOD / Blog

08 September 2017

Warm-up: Coach’s Choice Strength/Skill: Power Snatch (3 x 3 x 3 x 3 x 3) *Start at 70% of your 1 RM WOD: 3 RFT 15 Calorie Row 12 Power Snatch (95/65) 9 Burpees Cool Down: 2 Rounds 10 T2B 10 Wall Angels

11 September 2017

In memory of the 343 FDNY firefighters killed in the 9/11 terrorist attacks at the World Trade Center. Please push extra hard today as we honor these courageous people who gave up their lives to protect ours. Warm-up: Coach’s Choice Strength/Skill: Get ready to work! WOD: “343” 9/11 Memorial WOD 50 Pull Ups 50 Air […]

12 September 2017

Warm-up: Coach’s Choice Strength/Skill: Overhead Squat (2 x 2 x 2 x 2 x 2) *Start at 75% of your 1 RM WOD: 7 Minute AMRAP 50 Double Unders 10 Overhead Squats (95/65) *RX+: 135/95 Cool Down: Tabata Handstand Hold

13 September 2017

Warm-up: Coach’s Choice Strength/Skill: Deadlift (3 x 3 x 2 x 2 x 1) Start around 75% of your 1 RM WOD: For Time (20 Minute CAP) 50-40-30-20-10 Deadlifts (95/65) Box Jumps (24/20) Cool Down: 4 Rounds Banded Achilles Stretches (20 seconds each side) 5 Burpees over the Box

14 September 2017

Warm-up: Coach’s Choice Strength/Skill: Goat Work WOD: 3 RFT 30 Pull Ups 400 Meter Run Cool Down: 2 Rounds Couch Stretch (20 Seconds per side) 5 HSPUs 5 Ring Dips

15 September 2017

Warm-up: Coach’s Choice Strength/Skill: Split Jerk (3 x 5 ) *Use 75% of your 1 RM for all sets WOD: 15 Minute AMRAP 5 Split Jerk (135/95) 10 Burpee  Med Ball Cleans (20/14) Cool Down: Tabata L-Hangs