by rmartinez | Feb 23, 2019 | WOD Archive, workout of the day
For Time 20 Push Presses + Front Squats + Thrusters (45/25 lb) 15 Push Presses + Front Squats + Thrusters (75/45 lb) 10 Push Presses + Front Squats + Thrusters (95/65 lb) 5 Push Presses + Front Squats + Thrusters (135/95 lb) One repetition is equivalent to one barbell complex of push press, front squat, and thruster. “John Tierney” Video Demos Add a video for “John Tierney” Submit a video for this WOD This Firefighter Hero WOD is is dedicated to John Tierney, FDNY, Ladder 9, who was killed on September 11, 2001. John Patrick Tierney was a Fire Department “probie,” but he conducted himself like a veteran. His shift at Ladder Co. 9 in the Manhattan’s East Village had just ended on Sept. 11 when the call came in to head to the Twin Towers. There was no room on the truck, so he sat on the lap of another firefighter as they rushed to the disaster site. They entered Tower 1 and had climbed to the 30th floor when the call came to evacuate. He was last seen in the lobby. Five members of his company made it out, but three — including Mr. Tierney — are among the missing. The 27-year-old had been a probationary firefighter for only six weeks, after graduating from the academy in July. “He had to do a lot of cleaning up,” reported his mother, the former Helen Casey, “because he was new. He couldn’t sit down until everyone was seated. He had to be the first one up to do the dishes. He had to be busy all the time, and...
by rmartinez | Feb 22, 2019 | WOD Archive, workout of the day
In teams of two, complete as many rounds as possible in 30 minutes of: “Dissecting Kelly” 400 Meter Run 30 Box Jumps or Step-Ups 30 Wall Ball Shots Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30...
by rmartinez | Feb 21, 2019 | WOD Archive, workout of the day
Open Workout 19.1 Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row M 20-lb. wall ball to 10 ft. W 14-lb. wall ball to 9 ft.
by rmartinez | Feb 20, 2019 | WOD Archive, workout of the day
A. Back Squat Take 15-20 minutes to find a new 1RM B. Get ready for the Open” CrossFit Baseline 500 Meter Row 40 Air Squats 30 Sit Ups 20 Push Ups 10 Pull Ups
by rmartinez | Feb 19, 2019 | WOD Archive, workout of the day
A. Bench Press Take 15-20 minutes to find a new 1RM B. “18.3” 2 Rounds for Time 100 Double-Unders 20 Overhead Squats (80/115) 100 Double-Unders 12 Bar Muscle-Ups 100 Double-Unders 20 Dumbbell Snatches (35/50) 100 Double-Unders 12 Bar Muscle-Ups Time cap: 14...
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