Sunday, 10/2/2022

by | Oct 1, 2022 | WOD Archive, workout of the day

Burpee Challenge: Day 94 MOIRA Buy-In: 911 meter RunThen, 13 Rounds of:10 Hang Power Cleans (95/65 lb)4 Shoulder-to-Overheads (95/65 lb)6 Front Squats (95/65 lb)7 Chest-to-Bar Pull-UpsCash-Out: 13 calorie Bike https://3f637b4381d3b7c64955263139d8de05.safeframe.googlesyndication.com/safeframe/1-0-38/html/container.html Hero WOD CARSE https://3f637b4381d3b7c64955263139d8de05.safeframe.googlesyndication.com/safeframe/1-0-38/html/container.html Background: This workout is dedicated to Police Officer Moira Ann Smith who died on September 11, 2001. She was the only female member of the NYPD to die on 9/11. Officer Moira was one of the first officers to respond to the attacks on the World Trade Center. Witnesses would describe her as stoically providing direction in the midst of chaos, saving countless lives by guiding them to safety. Her bravery was captured in a photo showing her helping a wounded man escape Tower 2 before she returned to the burning building to help others. Moira prevented mass hysteria and crowded exits by ‘directing traffic’ with a flashlight at the ground floor of World Trade Center Tower Two. Today, survivors remember ‘the woman with the flashlight’ with extreme gratitude and appreciation, for her service not only undoubtedly saved thousands of lives, but also restored some semblance of order and control in the midst of complete and utter chaos. For her actions that day she would be posthumously awarded the NYPD Medal of...

WEDNESDAY, 4/25/2024

by | Apr 24, 2024 | WOD Archive, workout of the day

A. 3 rounds NFT of: 30 second battle rope 45 second hand stand hold 60 second plank 75 second wall sit B. Amrap 22 minutes 10 push ups 10 total single arm db/kb jerks, medium heavy (25/40) 10 knees to elbows 300m run (375m row/ski, 900m bike)...

WEDNESDAY, 4/24/2024

by | Apr 23, 2024 | WOD Archive, workout of the day

A. 10 to 15 minutes to find a heavy clean and jerk. B. Max reps or calories in 4 minutes on each station 1. Clean and jerks (50-55% of today’s heavy) 2. Calorie Row, ski or bike 3. Burpees. No rest between exercises. C. 3 sets of 10 barbell roll outs or 10 ghd sit ups    ...

MONDAY, 4/22/2024

by | Apr 21, 2024 | WOD Archive, workout of the day

Part A: every minute for 7 minutes 2 bench press 80-85% Part B: every minute for 10 minutes 4 total single leg kb/db deadlifts, heavy (2x 16/24) 4 kb/db deadlifts do both of the single legs and the regular deadlifts every minute Part C: amrap 9 minutes 7 pull ups 35 double unders or 70 single...

SATURDAY, 4/20/2024

by | Apr 19, 2024 | WOD Archive, workout of the day

A. Partner Tabata (alternating movements) 1. Battle rope & v- ups 2. Bike & skierg 3. Wall balls & toes to bars 4. Burpees & double or single unders 5. Box jumps & dumbbell push press (2x 15/20/25/30) B. Partner AMRAP in 12 minutes of: 1 rope climb, 4 strict pull ups or 7 ring rows 5 deadlifts (145/205) While one parter does the round, second partner holds the plank position.        ...

FRIDAY, 4/19/2024

by | Apr 18, 2024 | WOD Archive, workout of the day

Part A: find 1 rep max power snatch and/or power clean Part B: 20 minute cap 5 rounds 12 sit ups 24ft handstand walk or 4 wall walks 12 box jumps rest 2 minutes 5 rounds 5 handstand push ups 5 burpees 20 weighted russian twists...
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