Monday, 2/11/2019

A. Push Press5 @ 40%10 front rack stationary lunges, total5 @ 50%8 front rack stationary lunges, total5 @ 60%6 lunges, totalB. “11.1”AMRAP in 10 minutes of:30 Double Unders15 Power Snatches (55/75)Ninja: Two sets for times of:Row 600 Meters20 High Knees40 Walking Lunges with Kettlebell Farmer’s Carry Rest the same length of time the first set took...

Sunday, 2/10/2019

“Lawrence Stack” For Time 50 Thrusters (45/35 lb) 50 Sit-Ups 50 Box Jumps (24/20 in) 50 Kettlebell Swings (24/16 kg) 50 Thrusters (45/35 lb) This Firefighter Hero WOD is dedicated to Lawrence Stack, FDNY, Battalion 50, who was killed on September 11, 2001. Lawrence T. Stack, 58, of Lake Ronkonkoma, was a commander in charge of the safety battalion that investigates on-duty deaths. Only his turnout coat was found, his family said. Lawrence Stack’s sons followed in his footsteps and joined the FDNY. Michael is a lieutenant at Ladder 176 in Brownsville and Brian is with Ladder 123 in Crown Heights, both in Brooklyn. “In the quiet of night when I know Michael or Brian is working, I’ll pray for them and for the other firefighters,” said their mother, Teri Stack, 66, of Mount Sinai. “Because what else can I do?” On 9/11, Stack, known as Larry, was in his office in the Brooklyn Navy Yard, finishing a report about an explosion that had killed three firefighters on Father’s Day that year. When he heard a plane had crashed into one of the Twin Towers, the 33-year veteran grabbed a pair of binoculars, headed for the roof and saw the building burning, said his son, Michael Stack, 42, of St. James. “He had seen the second plane hit the tower,” his son said. “He put the binoculars down and he said, ‘Guys, I think they’re going to need us there.’ ” Stack was in the Marriott Hotel, which had been connected to the towers, when the south tower collapsed, said his son, who heard the stories from survivors who...

Saturday, 2/9/2019

Partner Workout On a 20 minute running clock, alternating ascending reps of: Box Jumps (20/24) Toes to Bar Partner A does 1 Box Jump and 1 t2b Partner B does 2 Box Jump and 2 t2b Partner A does 3 and 3 Partner B does 4 and...

Friday, 2/8/2019

A. Back Squat 5 @ 70% of 1 RM 3 @ 80% Max set @ 90% B. AMRAP in 15 minutes of: 10 Kettlebell Snatches, total (16/24) 20 Wall Balls (14/20) 30 Double Unders Ninja: Kettlebell Swings, instead of...

Thursday, 2/7/2019

Due to bad weather we are canceling the 6am class today. Sorry for the inconvenience. First class @ 8am A. Bench Press 5 @ 70% of 1 RM 3 @ 80% Max set @ 90% B. 5 rounds of: 5 Squat Cleans (105/155 10 Ring Dips/ Ring Push Ups 15 Chest-to-Bar Pull-Ups Ninja: 5 rounds of: 400 Meter Run 6 Strict Pull-Ups 12 Alternating Single-Arm Dumbbell...