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

Workout of the Day In teams of 3, complete as many reps as possible with each teammate rotating from position 1 to position 2 to position 3 each successive interval P1: 1:00 pushups P2: 2:00 box jumps (24’/20″) P3: 3:00 squats 2:00 rest P1: 1:00 toes to bar P2: 2:00 KB swings (24kg/16kg) P3: 3:00 burpees 2:00 rest P1: 1:00 wall walks P2: 2:00 wall sit P3: 3:00 candlesticks    Read more