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Friday, July 19th, 2019

Skill/Strength Stamina:

Hang Power Clean Cycling: All reps Unbroken

4 periods of 2:00 each. 

1. 15 reps unbroken - (35%)

2. 12 reps unbroken - (45%)

3. 9 reps unbroken - (55%)

4. 6 reps unbroken - (65%)



WOD: “Jeffrey Walz”

9 RFT: 25 mins

5 Clean and Jerks 155/105

10 Pull Ups


This Firefighter Hero WOD is dedicated to Jeffrey Walz, FDNY, Ladder 9, who was killed on September 11, 2001.

For 37-year-old Jeffrey Patrick Walz, the best things in life were simple: A bike ride to work. A trip to the Bronx Zoo with his son. Watching a Giants game with his brother. Spending time with his wife.

In the midst of a successful career in engineering, Mr. Walz made a decision to follow in his father's footsteps nine years ago, when he became a firefighter with Ladder 9 in the East Village.

His retiree firefighter father worked in both Manhattan and Staten Island. On the morning of Sept. 11, Ladder 9 went to the World Trade Center shortly after the terrorist attack. A number of his fellow firefighters were able to get out of Tower 1 before it collapsed, but Mr. Walz is one of several men in his unit who are still missing.

 Processed with MOLDIV Processed with MOLDIV

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Thursday, July 18th, 2019

Skill Work: Skills Stamina Building

4 rounds, complete the following every 3 mins: 

14/11 Cal Row

40 DUs

5 L-Sit Strict Pull Ups

  • Rest the remaining time before the next 3 minute period begins



WOD: “Wang Chung Tonight”

For Time: 

21-15-9

Burpee Box Jump Overs 24/20

TTBs


—Then directly into:

21 Thrusters 95/65

40 DUs

15 Thrusters 115/75

50 DUs

9 Thrusters 135/95

60 DUs

 Processed with MOLDIV Processed with MOLDIV

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Wednesday, July 17th, 2019

Skill/Strength: Skills Stamina Building

Complete as quickly as possible:

4 rounds:

25’ Walking Lunge w 2 DB’s in Front Rack + 5 DB Thrusters + 25’ Walking Lunge w DBs + 5 Devil Presses (Choose your weight)

  • Rest 1 min after each round


WOD: “Kung Fu Fighting”

5 RFT:

15/10 Cal Bike

10 AKBs 53/35

10 HSPUs

 Processed with MOLDIV Processed with MOLDIV

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Tuesday, July 16th, 2019

Oly/Skill Work - Every 2 mins x 6: 

Snatch Complex: 

Power Snatch + Hang Power Snatch + Squat Snatch + Hang Squat Snatch


-Increase Weight each round


WOD: “The Joker”

For Time: 17 min cap

10-8-6-4-2

Bar Muscle Ups

Squat Snatch 135/95


Scaled Option:

10-8-6-4-2

Burpee Pull up/ring row/jumping pull up

Squat Clean or Front Squat 50% of 1rm

 Processed with MOLDIV Processed with MOLDIV

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Monday, July 15th, 2019

Squatting Strength/Skill Stamina Building: 

3 rounds of:

7 Front Squats

13 Back Squats

  • take the shortest break you can between front squat and back squats


R1: 51% of front squat + 10 Sit Ups

R2: 54% of front squat + 10 V-Ups

R3: 57% of front squat + 10 Hollows



WOD: “Triple Play”

For Time:

2 rounds of:

11 Power Cleans 155/105

22 Wall Balls 20/14

—Then directly into…

2 rounds of:

9 Shoulder to Overhead 155/105

18 Wall Balls 20/14

—Then directly into…

2 rounds of:

7 Squat Cleans 155/105

70 DUs


 Processed with MOLDIV Processed with MOLDIV

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Friday, July 12th, 2019

WOD: “Marston”

20 min AMRAP:

1 Dead Lifts 405/285

10 TTBs

15 Burpees over the Bar


Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, died during Navy SEAL parachute training in DeLand, Fla., Saturday, Jan. 10, 2015, at the age of 31. Marston was assigned to an East-coast based SEAL Team and served in the Navy for six years. Marston completed SEAL Training in 2009. He was a member of CrossFit Rife.

 Processed with MOLDIV Processed with MOLDIV

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Thursday, July 11th, 2019

Skill Work: Skills Stamina Building

4 rounds, complete the following every 3 mins: 

5 DB Devil Press (choose your weight)

1 Rope Climb

15 squats 

  • Wear a 20/14 lbs vest if you have one

  • Rest the remaining time before the next 3 minute period begins



WOD: “Treasure Island”

Part A:

5 min AMRAP:

24 DB Snatches 50/35

12 HSPUs

6 Bar MUs

(42 reps)

—rest 4 mins

Part B:

5 min AMRAP:

12 DB Overhead Squat 50/35 (Must Alternate every 6 reps)

12 HSPUs

12 CTBs

(36 reps)


 Processed with MOLDIV Processed with MOLDIV

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Wednesday, July 10th, 2019

Skill/Strength: Skills Stamina Building

Complete as quickly as possible:

4 rounds:

50’ Walking Lunge w KB OH (or Front Rack) + 9 Ring Dips + 10 V-Ups

  • Rest 1 min after each round



WOD: “Aria”

For Time:

30 Cal Row

10 Thrusters 115/75

15 Box Jump Overs 24/20

10 Thrusters 115/75

25 Box Jump Overs 24/20

10 Thrusters 115/75

35 Box Jump Overs 24/20

10 Thrusters 115/75

30 Cal Row

 Processed with MOLDIV Processed with MOLDIV

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Tuesday, July 9th, 2019

Oly/Skill Work - Every 2 mins x 6: 

Clean Complex: 

3 Dead Lift + 2 Hang Power Clean + 1 Hang Squat Clean + 1 Jerk (Push or Split)


-Increase Weight each round



WOD: “Cosmopolitan” 

For time: 20 min cap

3 Rounds:

20 Pull Ups

20 Wall Balls 20/14


Then directly into:

27 TTBs

9 Clean and Jerks 135/95

21 TTBs

6 Clean and Jerks 185/125

15 TTBs

3 Clean and Jerks 225/145


 Processed with MOLDIV Processed with MOLDIV

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Monday, July 8th, 2019

Squatting Strength/Skill Stamina Building: 

3 rounds of:

7 Front Squats

13 Back Squats

  • take the shortest break you can between front squat and back squats


R1: 50% of front squat

R2: 53% of front squat

R3: 56% of front squat



WOD: “Bellagio”

For time:

3 Rounds:

14/9 cal bike

7 Burpee Over Bar 

6 Snatch 135/95

  • Then directly into:

3 rounds:

10/7 cal bike

7 burpees over Bar

3 Snatch 155/105


 Processed with MOLDIV Processed with MOLDIV

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Friday, July 5th, 2019

WOD: “Walter Hynes”

For Time:

10-9-8-7-6-5-4-3-2-1

Power Cleans 155/105

HSPUs

Dead Lifts 155/105



This Firefighter Hero WOD is dedicated to Walter Hynes, FDNY, Ladder 13, who was killed on September 11, 2001.


On the morning of September 11th, Walter called home as his rig left the firehouse at 85th Street and Lexington Avenue. He was on his way downtown. He said in his message to his wife, "I don't know if we'll make it out. I want to tell you that I love you and I love the kids."


Walter Hynes valiantly gave his life on the morning of September 11, 2001, while assisting victims of the World Trade Center attack. Walter was a family man, as well as a jack-of-all-trades. In addition to his job with the FDNY of 22 years, he was also a practicing attorney and the co-owner of a restaurant in Rockaway Beach. In his earlier years, he had worked as a firefighter in Brownsville, Brooklyn, and put himself through law school at St. John's University at night.

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Wednesday, July 3rd, 2019

Skill/Strength: Skills Stamina Building

4 rounds, complete the following every 4 mins: 

15/10 Cal Bike

50’ Walking Lunge - choose light DBs

10 TTBs


  • Rest the remaining time before the next 4 minute period begins



WOD: “For Love or Money”

3 rounds of:

5 Dead Lifts 

3 Hang Power Cleans

1 Shoulder to Overhead

3 Strict HSPUs

  • RX: 185/125


Then directly into…


5 rounds of:

5 Dead Lifts 

3 Hang Power Cleans

1 Shoulder to Overhead

15 Wallballs 20/14 

  • RX: 155/105


IMG_6633.JPG

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Tuesday, July 2nd, 2019

Oly/Skill Work - Every 2 mins x 6: 

Snatch Complex: 

Hang Power Snatch + Hang Squat Snatch + OHS


-Increase Weight each round



WOD: “Twist of Fate”

For Time:

12 Bar MUs

18 OHS 135/85

24 CTBs

15 Power Snatch 135/85

36 Pull Ups

12 Squat Snatch 135/85

IMG_9865.JPG

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Monday, July 1st , 2019

Strength:

Timed for 20 total minutes:

Find your 1 RM Strict Press in 10 mins or less.


Then Find your 1RM Bench Press in remaining time.



WOD: “Midnight Special”

20 min running clock

Part #1

AMRAP 4:00

4 Rope Climbs 15’

12 Shoulder to Overhead 135/95

24 Lateral Burpees Over Bar


Rest 4:00


Part #2

AMRAP 4:00

24 CTBs

18 Power Cleans 135/95

15 Lateral Burpees Over Bar


Rest 4:00


Part #3

AMRAP 4:00

24 HSPUs

15 Lateral Burpees Over Bar

12 Front Squats 135/95

IMG_6616.JPG

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Friday, June 28th, 2019

 WOD:“John Collins”

2 Rounds For Time: 35 min cap

25 Snatches 115/75

25 Wall Ball Shots 20/14

25 Shoulder-to-Overheads 115/75

25 Burpees

25 Front Squats 115/75

25 Toes-to-Bars


This Firefighter Hero WOD is dedicated to John Collins, FDNY, Ladder 25, who was killed on September 11, 2001. When John Collins was 4 years old, his father took him to a Bronx firehouse. That is when he decided what he wanted to do. It took a while, with entrance exams delayed because of a legal dispute, so he joined the Police Department first before becoming a fireman in 1990.


On Sept. 11, he was supposed to go to another firehouse to fill in. It was called out before he could get there. When Ladder 25 was called, he jumped on the engine. "We had seven firemen on the rig instead of six," said another fireman, Matt O'Hanlon.

 Processed with MOLDIV Processed with MOLDIV

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Thursday, June 27th, 2019

 Skill Work: Skills Stamina Building

Complete as quickly as possible:

4 rounds:

75’ Walking Lunge + 9 CTBs + 10 Hollows

  • Rest 1 min after each round



WOD: “Queen of Spades”

For time:

21-15-12-9

burpee box jump overs 24/20

shoulder to overhead 115/75


 

IMAGE.JPG

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Wednesday, June 26th, 2019

 Skill/Strength: Skills Stamina Building

4 rounds, complete the following every 3 mins:

12/9 Cal Bike

1 Rope Climb

10 Push Ups

  • Wear a 20/14 lbs vest if you have one

  • Rest the remaining time before the next 3 minute period begins



WOD: “Cold War”

For Time: 14 min cap

21 Power Snatch + 21 HSPUs + 21/17 Cal Row

15 Power Snatch + 15 HSPUs + 21/17 Cal Row

9 Power Snatch + 9 HSPUs + 21/17 Cal Row

  • Rx weight: 95/65

 Processed with MOLDIV Processed with MOLDIV

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Tuesday, June 25th, 2019

 Oly/Skill Work- Every 2 mins x 6:

Clean Complex:

2 Power Cleans + 1 Squat Clean + Push Jerk + Split Jerk


-Increase Weight each round



WOD: “Hell’s Gate”

For Time:

13 Hang Power Clean 135/95

15 Pull Ups

13 Front Squats 135/95

15 Pull Ups

8 Hang Power Clean 155/105

10 CTBs

8 Front Squats 155/105

10 CTBs

5 Hang Power Clean 185/125

5 Bar MUs

5 Front Squats 185/125

5 Bar MUs

 Processed with MOLDIV Processed with MOLDIV

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Monday, June 24th, 2019

 Overhead Strength/Skill Stamina Building: 20 min Running Clock

Strict Press:

70% x 4

80% x 3

90% x 2

  • 10 Medball Sit Ups


Then: Bench Press

65% x 5

75% x 4

85% x 3

  • 10 KB Pull Overs



WOD: “Tarantula”

5 Rounds for time:

10 Dead Lifts 225/155

20 Wall Balls 20/14

10 TTBs

 Processed with MOLDIV Processed with MOLDIV

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