Workout of the Day 3 rounds 3:00 400 meter run AMRAP sandbag high pull (#70/#55) 1:00 rest 3:00 400 meter run AMRAP sandbag lunges 1:00 rest 3:00 400 meter run AMRAP sandbag shoulder to shoulder 1:00 restRead More

Pre WOD Every minute on the minute for 18 minutes 5 back squats Workout of the Day Alternating tabata -kettlebell swings (32kg/24kg) -double unders -goblet squats -double unders 8 rounds, score total swings and squatsRead More

Pre WOD 4 rounds not for time 10 ring dips 20 1 arm DB rows (10R/10L) Workout of the Day 20 minutes as many rounds as possible 7 power cleans (#135/#95) 7 burpees 200 meter runRead More

Workout of the Day For time 21-18-15-12-9-6-3 Calorie row Strict press (#75/#55) Post WOD 3 rounds not for time 10 barbell rollouts 10 V-ups *rest 1:00 between roundsRead More

Workout of the Day In 20 minutes complete as many rounds as possible with partner Partner 1: 200 meter sandbag run (#55/#35) Partner 2: 10 kettlebell swings (24kg/16kg) / 10 goblet squats *pick up where partner left off  Read More

Workout of the Day For time 5:00 50 wall ball shot (#20/#14) buy in, then AMRAP.. 12 deadlifts (#185/#135) 12 lateral over the bar burpees 5:00 rest 5:00 35 wall ball shot buy in, then AMRAP.. 9 deadlifts (#225/#155) 9 lateral over the bar burpees 5:00 rest 5:00 20 wall ball buy in, then AMRAP...Read More

Pre WOD 3 rounds for quality 10 dumbbell pullovers 5-10 strict handstand pushups Workout of the Day 7 rounds 2:00 200 meter run AMRAP power snatch (#95/#65) 1:00 restRead More

Pre WOD Banded kettlebell strict press 5 X 7 Workout of the Day For time 20/15 cal row 30 DB power cleans (#50/#35) 20/15 cal row 25 DB push jerks 20/15 cal row 20 DB front squats 20/15 cal row 15 DB clustersRead More

Pre WOD 4 rounds for quality 10 landmine twists 10 barbell rollouts Workout of the Day 20 minutes as many rounds as possible 20 squats 40 meter sled push (#70/#45) 20 kettlebell swings (24kg/16kg) 400 meter runRead More

Pre WOD Every minute on the minute for 10 minutes 5 strict pullups 10 pushups Workout of the Day For time 911 meter row 110 sandbag weighted step ups (#40) (24″/20″) 2001 meter row *there were 110 fights of stairs in the World Trade Center *approximate average weight of a fire fighters gear is #40Read More