by rmartinez | Nov 25, 2020 | WOD Archive, workout of the day
“Earn your Turkey” Happy Thanksgiving Open gym only 3 rounds of: 30 wall balls (14/20) 30 abmat sit ups 30 push ups Or Choose one of the six other workouts on the...
by rmartinez | Nov 24, 2020 | WOD Archive, workout of the day
A. Split Jerks 4×2 climbing to a moderate weight (~60-70%) B. “Modified 20.1 5 rounds of: 8 shoulder to overhead (95/65#) 10 bar facing burpees C. 7 minute abs
by rmartinez | Nov 23, 2020 | WOD Archive, workout of the day
A. “EMOM for 10 minutes Even- 5-8 strict pull ups Odd 5-8 Ring dips B. “3 rounds of: 15 power cleans (155/105#) 15/12 cal bike 15 Russian kb swings (70/53# or one heavier than you usually use)” C. 7 minute...
by rmartinez | Nov 22, 2020 | WOD Archive, workout of the day
A. 5 sets of 5 front squats Start @ 60% ,and add weight after each set B. AMRAP in 8 minutes of: 20 double unders (60 singles) 10 alt db snatches (50/35) C. 7 minute abs
by rmartinez | Nov 21, 2020 | WOD Archive, workout of the day
“Bruce Gary” For Time40 Double-Unders40 Box Step-Ups (24/20 in)40 Push Presses (75/45 lb)30 Double-Unders30 Box Step-Ups (24/20 in)30 Push Presses (75/45 lb)20 Double-Unders20 Box Step-Ups (24/20 in)20 Push Presses (75/45 lb)10 Double-Unders10 Box Step-Ups (24/20 in)10 Push Presses This Firefighter Hero WOD is dedicated to Bruce Gary, FDNY, Engine 40, who was killed on September 11, 2001. Bruce Gary, 51, of Bellmore was a New York City firefighter with Engine 40 on the Upper West Side of Manhattan. He was found with his medical bag outside of the south tower.Gary was a dedicated firefighter who raised his three children alone. “He never slept. He was always going,” said his daughter Jessica Kostaris of Massapequa, who was 24 when her father was killed. Despite his busy schedule, “he was still able to be a huge part of our lives.” He even managed to be vice president of the Bellmore Little League. “He coached; he was there for whatever we needed him for,” she...
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