(9am at Nichols Fields in Hollis then join a "Town Hall” after!)
10 Rounds for time/24min AMRAP
Part A - 400M Run (Timer)
Part B - AMRAP
20 Jumping Lunges
10 V-ups
10 Push-ups
*Switch whenever a 400M Run is completed. Score is time m...
Warm up:
Cardio
Shoulder Progressions
Dry Run
WOD: 5 Rounds for time/35min Cut-off
Rx:
1000M Row
20 Strict Press (95/65)
15 Burpees Over Bar
Scaled:
1000M Row
20 Strict Press (95/65)
15 Burpees Over Bar
1000M Row
20 Shoulder to O/H (135/95)
15 Burpees Over Bar
Mobility:
...
(Compare to 190614)
Warm up:
Balance Beam Hot Potato
Dynamics
WOD:
6 Min AMRAP:
600M Run Buy-in
8 DB Box Step-overs
16 DB Snatch
3 min Rest
4 Min AMRAP:
400M Run Buy-in
4 DB Box Step-overs
8 DB Snatch
3 Min Rest
2 Min AMRAP:
200M Run Buy-in
2 DB Box Step-overs
4 DB Snatch
...
Warm up:
Cardio
Mobility
Barbell Warm up
Dry Run
Skill/Strength:
6x3 Pause Front Squats
WOD: 3 Rounds for time/12min Cut-off
Rx:
50 Air Squats
10 Thusters (115/75)
7 Burpee Pull-ups
Scaled:
50 Air Squats
10 Dumbbell Thusters
7 Burpees
Sport:
50 Air Squats
10 Thusters (135...
(Compare to 190612)
Warm up:
Cardio
Running Breakdown
Skill/Strength:
1 mile run for time
WOD: 5 Rounds NFT, Starting a round every 3:00
Rx & Sport:
Max Hanging L-Sit
6 Box Jumps (max effort each jump)
Max HS Walk in remaining time. (take as many attempts as you want)
Sc...
(Compare to 170802, 180615, 190611)
Warm up:
Cardio
Barbell Warm up
Power Clean Breakdown
Skill/Strength:
10 Mins build to Heavy Single Power Clean
WOD: 7 Min AMRAP
Rx:
1,2,3,4,5,6… Power Clean (165/115)
30 Double-unders
Scaled:
1,2,3,4,5,6… Power Cleans (70%)
30 Single J...
U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord i...
Warm up:
Cardio
MOB
Barbell Warm up
Complex Breakdown
Skill/Strength:
6x1+2+1 Power Clean + Push Jerks + Split Jerk
WOD:
Rx:
21, 15, 9 Hang Power Cleans (135/95)
9, 6, 3 Burpee Pull-ups
Scaled:
21, 15, 9 KB Swing
9, 6, 3 Burpee Jumping Pull-ups
Sport:
21, 15, 9 Hang Power...
Warm up:
Cardio
Barbell Warm Up
WOD: 1 Round for time
Rx:
60 Sit-ups
50/40 Cal Row
40 Burpees Over Bar
30 Front Squats (135/95)
200 Double-unders
30 Sit-ups
25/20 Cal Bike
20 Burpees Over Bar
15 Front Squats (135/95)
100 Double-unders
Scaled:
60 Sit-ups
50/40 Cal Row
40 B...
(Compare to 180605, 190604)
Warm up:
Cadio
Dry Run (1:30 cut-off)
WOD:
1 Round, rest :30
2 Rounds, rest 1:00
3 Rounds, rest 1:30
4 Rounds, rest 2:00
3 Rounds, rest 1:30
2 Rounds, rest 1:00
1 Round
Rx:
100M Run
7 Pull-ups
20 Double-unders
Scaled:
100M Run
7 Ring Rows
20 Ju...
Warm up:
3min Cardio
Dynamic Warm up
Barbell Warm up
Skill/Strength:
6-4-2-6-4-2-6-4-2 Back Squats
WOD: 3 Rounds NFT
12 O/H Plate Backwards Lunge
24 Glute Bridges
12 Goodmornings
Mobility:
Glute Stretch
Hamstring Stretch
Quat Stretch
Warm up:
Cardio
Shoulder Progressions
Dynamic Warm-up
WOD: 20min AMRAP
Rx:
8 Pull-ups
8 Push-ups
8 Burpees
200M Run
Scaled:
8 Upside-down Rows
8 incline Push-ups
8 Burpees
200M Run
Sport:
8 Burpee Ring Muscle-ups
200M Run
Mobility:
Shoulder Stretches
Calf Stretch
Forearm
This Firefighter Hero WOD is dedicated to Ronnie Henderson, FDNY, Engine 279, who was killed on September 11, 2001.
A veteran firefighter with Engine Co. 279, Ladder 131, in Brooklyn's Red Hook section, Henderson, 52, reportedly was in Tower One when he was last heard from....
(Compare to 180530, 190528)
Warm up:
Cardio
Barbell Warm up
MOB
Skill/Strength:
7x3 Pos Squat Clean
WOD: 50, 40, 30, 20, 10 Reps for time
Rx:
DUs
Sit-ups
Scaled:
Single Jump Rope
Sit-ups
Sport:
25, 20, 15, 10, 5 GHD Sit-ups
100, 80, 60, 40, 20 Double-unders
Mobility:
Ca...