by rmartinez | Feb 8, 2020 | WOD Archive, workout of the day
“Christopher Pickford” Lift 20,000/14,000 lb (cumulative)Pick one weight. Use any lift(s). Pick any weight you want but the weight cannot change. The workout as originally written requires you to “lift the barbell in any manner” until you reach a total of 20K/14K lb. Deadlift is likely the fastest way to the target for most athletes, but athlete may choose to do any barbell lift (for example, cleans, clean-and-jerks, snatches, front squats, or back squats) or combination of lifts. This Firefighter Hero WOD is dedicated to Christopher Pickford, FDNY, Engine 201, who was killed on September 11, 2001. Christopher Pickford never wanted to be anything but a firefighter, although he had a number of talents. Pickford, 32, also played the guitar with his band, “Ten Degree Lean,” wrote music and prose, studied screenwriting and worked as a paralegal in the Queens district attorney’s office. But his heart was so set on firefighting that his parents, Linda, and Thomas of Kew Gardens, rejoiced with him when he emerged as a firefighter with the last class of 2000. Just 18 months in the service, he was assigned to Engine Co. 201 in Brooklyn’s Battalion 40. When his mother, who also works in the Queens district attorney’s office, learned of the disaster at 9 a.m., she called her son in the Brooklyn firehouse. “I said, ‘Tell them your mother said you are not to go,’ and he laughed,” she recalls. He was one of four men from his company who entered Tower Two to search for survivors, 10 minutes before the tower collapsed. “Chris was young, but he had the makings of a...
by rmartinez | Feb 7, 2020 | WOD Archive, workout of the day
Partner Fight gone bad style Weighted step ups Kettlebell swings Cal on bike Ball slams Ghd sit ups Jump rope
by rmartinez | Feb 6, 2020 | WOD Archive, workout of the day
SCHEDULE ALERT DUE TO REPORTED ROAD CONDITIONS, WE ARE CANCELING THE 6AM CLASS TODAY. PLEASE BE SAFE OUT THERE A. Back squat 5×5, 90 second rest after each set. 65-70% B. For time 3 rounds of: 21 thursters (65/95) 15 toes to bar 9 burpee over the...
by rmartinez | Feb 5, 2020 | WOD Archive, workout of the day
A. Split Jerk (from the rack) 5 sets x 2 reps. 80-90% 1 RM split jerk. B. 5 rounds of: 12 wall balls (14/20) 16 kb snatches, from the hang (8 each arm, 16/24) 20 double unders C. 5 minute plank or max hand stand...
by rmartinez | Feb 4, 2020 | WOD Archive, workout of the day
A. Clean Complex Pull to knee, pull to hip, squat clean, front squat. 6 sets between 70-80% 1 RM clean. B. In 15 minutes 100 calories on bike or 1000 meter row AMRAP of: 8 burpee box jump (20/24) 8 chest to bar pull...
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