by rmartinez | Jan 26, 2021 | WOD Archive, workout of the day
A. 6 rounds of: 1000m row/850m ski/2400m bike 20 push ups 20 kettlebell swings (16/24) *45 minute time cap B. 7 minute abs
by rmartinez | Jan 25, 2021 | WOD Archive, workout of the day
A. For time 1-2-3….10 of: Squat snatches (65/95) 10-9-8…..1 of: Toes to bar Rest 3 minutes 4 rounds of: 50 double unders/100 singles 20 wall balls (14/20) C. 7 minute...
by rmartinez | Jan 24, 2021 | WOD Archive, workout of the day
A. E2MOM for 20 minutes 4 Back squats @70% B. For time 4 rounds of: 10 thrusters (65/95) 10 burpee box jump overs (20/24) 250 meter row/200 ski/ 600 bike C. 7 minute abs
by rmartinez | Jan 23, 2021 | WOD Archive, workout of the day
“Douglas Miller” 5 Rounds for Time1 Power Clean (135/95 lb)2 Thrusters (135/95 lb)3 Power Snatches (135/95 lb)4 Push Presses (135/95 lb)5 Front Squats (135/95 lb)6 Deadlifts (135/95 lb) Background: This Firefighter Hero WOD is dedicated to Douglas Miller, FDNY, Rescue 5, who was killed on September 11, 2001. Douglas C. Miller‚ a 34-year-old Firefighter with Rescue 5 in Staten Island‚ gave his life on 9/11. Doug was on the Department just shy of 6 years. He began his career as a firefighter with Ladder 172/Engine 330 in Brooklyn. Douglas was also an instructor at the Fire Training Center and an avid scuba diver. He was the proud father of 3 beautiful daughters‚ Elizabeth 7‚ Rachel 6‚ and Katie 4. His wife of 12 years‚ Laurie‚ will always miss his incredible sense of humor‚ his wonderful smile‚ and his kind manner. Doug was a man born with great concern for others. He lived his dream of service to the community within the FDNY as well as on the volunteer level as Chief of the Mill Rift Fire Department. Every individual who had the chance to meet Doug fell in love with his spirit. Doug was warm‚ sincere‚ and full of life‚ and gave fully of that life to save others. Elizabeth, Rachel and Katie Miller miss their daddy. They miss sitting on Daddy’s lap — all three — and watching the movie “Ghostbusters.” They miss Daddy lying in bed to keep them warm. They miss Daddy hanging them outside of windows by ropes during the family “fire drills,” making small baskets under their hips. They wonder who will put the lights...
by rmartinez | Jan 22, 2021 | Uncategorized, WOD Archive
A. Take 15 minutes to work on your 2021 fitness goals B. For time Buy in: 1000m row/ 2400 bike 10 shoulder to overhead (95/135) 10 power cleans (95/135) 10 squat cleans (95/135) 10 power cleans (95/135) 10 shoulder to overhead (95/135) Cash out: 1000m row/2400 bike C. 7 minute...
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