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Tuesday, May 14th, 2019

Oly Work - Every 2 mins x 6: 

Clean Complex:

3 Dead Lifts + 2 Hang Power Cleans + 1 Front Squat + 2 Jerks (Push or Split)


  • increase weight each round 



WOD: “Dottirs-Lite”


For Time: 

12 Bar MUs

21 Dead Lifts 185/125

9 Bar MUs

15 Hang Power Cleans 185/125

6 Bar MUs

9 Shoulder to Overhead 185/125


1 Bar MU = 1 Burpee Pull up/CTB/Ring Row


 Processed with MOLDIV Processed with MOLDIV

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Monday, May 13th, 2019

Overhead Strength/Skill Stamina Building: 20 min Running Clock

Strict Press:

50% x 8

60% x 6

70% x 4

  • 10 V-Ups + 10 Air Squats after each set


Then: Push Jerks

50% x 7

60% x 5

70% x 3

  • 10 Hollows + 10 Air Squats after each set


WOD: “Topside”

For Time:

300/225m row + 9 Power Snatch 135/95

300/225m row + 7 Power Snatch 145/100

300/225m row + 5 Power Snatch 155/105

300/225m row + 3 Power Snatch 165/110

300/225m row + 1 Power Snatch 175/115

 Processed with MOLDIV Processed with MOLDIV

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Friday, May 10th, 2019

WOD: “The Hammy”

For Time

1,000 meter Row

7 Squat Clean-and-Jerks 135/95

50 Push-Ups

7 Squat Clean-and-Jerks 135/95

50 Sit-Ups

7 Squat Clean-and-Jerks 135/95

50 Box Jumps 24/20

7 Squat Clean-and-Jerks 135/95

50 Pull-Ups

7 Squat Clean-and-Jerks 135/95

1,000 meter Run (800m + 200m)


Squat Clean Thruster is allowed


US Army Specialist Adam S. Hamilton, a native of Kent, Ohio, graduated from Theodore Roosevelt High School in 2007. While in school, Adam was an All-American lacrosse player, the hockey career-goals record holder and played linebacker/wide receiver on the state-playoff football team.


Adam joined the US Army in 2009, graduated basic and advanced training and was proud to be a Cav scout of the 4th Squadron, 4th Cavalry, 1st Brigade Combat Team in the 1st Infantry Division at Fort Riley, Kansas. He was deployed to Afghanistan in February 2011.


On May 28, 2011, Adam died of wounds sustained from an improvised explosive device (IED) during a night mission in Haji Ruf, Afghanistan, at the age of 22. He was posthumously awarded the Bronze Star and Army Commendation Medal.


He is survived by his parents Scott and Connie Hamilton and Nancy Krestan, brothers Brandon Hamilton and Nick Krestan and sisters Shawney and Taya Hamilton.


 Processed with MOLDIV Processed with MOLDIV

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Thursday, May 9th, 2019

Skill Work: Skills Stamina Building

Complete as quickly as possible:

4 rounds:

15/10 Cal Bike + 10 TTBs + 10 Hollows

rest 1 min between rounds

scale the number of reps in order to complete each round in about 2 mins


WOD: “Poached”

For Time: No cap

30 Snatches 135/95

30/22 Cal Bike

30 HSPUs


RX Must use Bike

Any type of snatch is acceptable

 Processed with MOLDIV Processed with MOLDIV

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Wednesday, May 8th, 2019

Skill/Strength: Skills Stamina Building

Complete as quickly as possible:

4 Rounds of:

300m row + 5 Strict HSPUs (Scale to Kipping or use riser as needed) + 10 sec L-Sit

Rest 1 min between rounds



WOD: “Harsh Reality”

13 min AMRAP:

21 Wall Balls 20/14

12 Dead Lifts 225/155

2 Rope Climbs 15’


1 Rope Climb = 3 Rope Pulls

 Processed with MOLDIV Processed with MOLDIV

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Tuesday, May 7th, 2019

Oly Work - Every 2 mins x 6: 

Snatch Complex:

Pause Squat Snatch + 2 OHS (Must Pause at the knee for 3 seconds)


increase weight each round 



WOD: “Night Shift”

For Time: 17 min cap

200m run + 30 DB Snatches + 15 Burpee Box Jump Overs

200m run + 26 DB Snatches + 13 Burpee BJO

200m run + 22 DB Snatches + 11 Burpee BJO

200m run + 18 DB Snatches + 9 Burpee BJO

200m run + 14 DB Snatches + 7 Burpee BJO

RX: 50/35lbs DB, 24/20” box


 Processed with MOLDIV Processed with MOLDIV

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Monday, May 6th, 2019

Strength: Squat/Skill Stamina Building: 20 min Running Clock

Find your 5RM Front Squat in only 3 Attempts

After each attempt, complete 5 Strict Pull Ups + 5 Strict HSPUs

rest as needed between attempts


Then, Find your 5RM Back Squat in only 3 attempts 

After each attempt, complete 5 Strict HSPUs + 5 Strict Pull Ups

rest as needed between attempts



WOD: “Thunder”

For Time: 14 min cap

45 Thrusters 95/65

45 TTBs

45 Power Cleans 95/65

45 Chest to Bar Pull Ups


Scale Options: Reduce reps to 30 of each

 Processed with MOLDIV Processed with MOLDIV

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Friday, May 3rd, 2019

WOD: “David Markland”

5 RFT:

5 Clean and Jerks 155/105

20 Pull-Ups

30 Push-Ups

40 Sit-Ups

50 Air Squats


Dedicated to Warrant Officer Class 2 David Markland from 36 Engineer Regiment who died in an IED blast in Afghanistan on February 8, 2010. This was WO2 Markland’s eighth operational tour of duty during his distinguished 20-year service.


Also dedicated to Lcpl Graham Shaw, Cpl Liam Riley, Cpl John Moore, Pte Sean McDonald, Lcpl Darren Hicks, Lsgt Dave Greenhalgh, Rflm Mark Marshall, Kgn Sean Dawson, Spr Guy Mellors, Lsgt David Walker, Lt Douglas Dalzell, Sac Luke Southgate, Rflm Martin Kinggett and Sgt Paul Fox who died in the same month.


 Processed with MOLDIV Processed with MOLDIV

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Thursday, May 2nd, 2019

Skill Work: Skills Stamina Building

Complete as quickly as possible:

4 rounds:

15/10 Cal Bike + 1 Rope Climbs + 10 TTBs

  • rest 1 min between rounds

  • scale the number of TTBs in order to complete each round in 2 mins or so


WOD: “Molecular”

18 min running clock:

0:00 - 8:00 AMRAP of:

1-2-3-4-5-6-7-8…

Bar MUs

3-6-9-12-15-18-21-24…

Burpees over the bar


8:00 - 11:00 rest 


11:00 - 18:00 AMRAP of:

3-6-9-12-15-18-21-24…

Dead Lifts 225/155

Box Jump Overs 24/20


rest as needed:


Recovery Row or bike for 3-5 mins at 50% effort

 Processed with MOLDIV Processed with MOLDIV

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Wednesday, May 1st, 2019

Skill/Strength: Skills Stamina Building

Complete as quickly as possible:

4 Rounds of:

50’ Double DB Front Rack Walking Lunge (choose your weight) + 5 Strict pull ups + 5 Strict HSPUs (Scale to Kipping as needed)

  • Rest 1 min between rounds


WOD: “Fire”

For Time: 17 min cap

60 Wall Balls 20/14

30 TTBs

60 Cal Row

40 Wall Balls

20 TTBs

40 Cal row

20 Wall Balls

10 TTBs

20 Cal Row

  • RX athletes: Must reset rower to zero before starting each row

rest as needed:

Recovery Work: Recovery Row or bike for 3-5 mins at 50% effort

 Processed with MOLDIV Processed with MOLDIV

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Tuesday, April 30th, 2019

Oly Work - Every 2 mins x 6: 

Clean Complex:

Clean Pull + Hang Power Clean + Push Jerk + Squat Clean Thruster


  • increase weight each round 



WOD: “Thanos”

For Time: 14 min cap

21-15-9

Clean and Jerks 135/95

Chest to Bar Pull Ups

  • Cash Out: 400m run

rest as needed:


Recovery Work: Foam Roll for 3-5 minutes: Quads, Hamstrings, Thoracic area

 Processed with MOLDIV Processed with MOLDIV

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Monday, April 29th, 2019

 Strength: Squat/Skill Stamina Building: 20 min Running Clock

At the 0:00 - 9:00, Find your 3RM in only 3 Attempts

  • You will have a total of 9 mins to complete
  • After each attempt, complete 10 one arm DB Push Press on each arm, Choose your weight


9:00 - 11:00: Transition Period


11:00 - 20:00, Find your 3RM Back Squat in only 3 attempts

  • You will have a total of 9 mins to complete
  • After each attempt, complete 12 Hollow Rocks and 20 Bicycle Kicks




WOD: “Flat Iron”

For Time: 15 min cap

35 DUs

10 HSPUs

21 Snatch 75/65

35 DUs

10 HSPUs

15 Snatch 95/75

35 DUs

10 HSPUs

9 Snatch 115/85

35 DUs

10 HSPUs

7 Snatch 135/95

35 DUs

10 HSPUs

5 Snatch 155/105


Rest as needed:


Recovery Row or bike for 3-5 mins at 50% effort

 Processed with MOLDIV Processed with MOLDIV

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Saturday, April 27th, 2019

“Casualty of WOD”
40 min running clock: Teams of 2, only 1 team mate working at a time.

10 mins with partner to find 1RM of Complex: Power Clean + Front Squat + Jerk.

Then at the 10 min mark:
30 min Cap: For Time
40 Box Jumps Overs
40 TTBs
40 Push Ups
40 Power Cleans 135/95
30/25 Cal bike
30 burpees over the Bar
30 Pull Ups
30 Power Cleans 155/105
20 TTBs
20 Box Jumps Overs
20 Push Ups
20 Power Cleans 185/125
24/20 Cal bike
18 Pull Ups
12 burpees over the Bar
6 Power Cleans 225/145



death meme.jpg

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Friday, April 26th, 2019

WOD:CHARLES KASPER”

For time:

15 Clean and Jerks 155/105

200m Walking Lunge

15 Clean and Jerks 155/105

800m run

15 Clean and Jerks 155.105



This Firefighter Hero WOD from 555 Fitness is dedicated to Charles Kasper, FDNY, Special Operation Command, who was killed in the terrorist attacks on New York on September 11, 2001.


Before Charles Kasper headed out to the World Trade Center, he had his wife relay a message to their daughter, who had just witnessed the chaos from a park in the area that became known as Ground Zero.


"Tell Melissa and my most precious grandson, Dylan, that I will be up for them as soon as I put this fire out," were the chief's last words, before he headed out of his West Brighton home.


Melissa Friedman, her husband, Mark, and their 18-month-old son, Dylan, were soon evacuated from their apartment in Lower Manhattan. Mr. Kasper, 54, who was promoted to deputy chief of Manhattan's Special Operations Command five days after the Sept. 11 attack, is listed among the missing victims.


 Processed with MOLDIV

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Thursday, April 25th, 2019

Skill Work: Skills Stamina Building

Complete as quickly as possible:

4 Rounds of:

50’ DB OH Walking Lunge (choose your weight) + 10 CTBs

  • rest 1 min between rounds

  • Scale is Front Rack DB Lunge

  • scale the number of CTBs in order to complete each round in 2 mins or so


WOD: “Up the Creek”

12 Min AMRAP:

Every round, complete:

40 DUs, Then increase reps by 2 each round:

2-4-6-8-10-12…

Double DB Dead Lift (Just one head of the DB needs to touch the ground)

Double DB Front Squat

Double DB Hang to Over Head (may do a hang snatch or hang clean and jerk/press)

  • RX: 50/35 DB weight


 Processed with MOLDIV Processed with MOLDIV

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Wednesday, April 24th, 2019

Skill/Strength: Skills Stamina Building

Complete as quickly as possible:

4 Rounds of:

Odd: 15/10 Cal Bike + 5 Strict HSPUs

Even: 15/10 Cal Bike + 10 Kipping HSPUs

  • Rest 1 min between rounds

  • Scale the number of HSPUs so you can complete a round in 2 mins or so. 



WOD: “Fran-tastic”

For Time:

20 Thrusters 95/65

30 Pull Ups

15 Thrusters 95/65

20 CTBs

10 Thrusters 135/95

10 Bar MUs

5 Thrusters 135/95


rest as needed:


Recovery Work: Recovery Row or bike for 3-5 mins at 50% effort

 Processed with MOLDIV Processed with MOLDIV

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Tuesday, April 23rd, 2019

Oly Work - Every 2 mins x 6: 

Snatch Complex: 

Snatch Pull + Hang Power Snatch + Hang Squat Snatch + OHS


  • increase weight each round 

  • Scale option: Snatch Pull + 2 Hang Power Snatch



WOD: “Triple Double”

Part A: For Time

Min 0:00 - 6:00

50 Wall Balls (Scale: 30 Wall balls)

10 Snatches 135/95


Part B: For Time

Min 6:00 - 12:00

15 Snatches 135/95

25 Burpees over the Bar (Scale: 15 Burpees)


Part C: For Time

Min 12:00 - 18:00

50 Wall Balls (Scale: 30 Wall Balls)

15 Burpees over the bar



rest as needed:


Recovery Work: Foam Roll for 3-5 minutes: Quads, Hamstrings, Thoracic area

 Processed with MOLDIV Processed with MOLDIV

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Monday, April 22nd, 2019

Strength: Squat/Skill Stamina Building

Every 2:00 mins x 6: (use Front Squat % for following set of Back Squats)

  • Period 1: Front Squat 60% x 6

  • Period 2: Front Squat 65% x 5

  • Period 3: Front Squat 70% x 4

  • Period 4: Back Squat (use last Front Squat Weight) x 6

  • Period 5: Back Squat: go up 5%, x 5

  • Period 6: back Squat: go up 5%: x 4


After each set of Front Squats complete; 7 reps of DB Strict Press (choose weight) + 10 V-Ups


After each set of Back Squats, complete: 12 reps of DB Push Press + 10 V-Ups



WOD: “The Dark Side”

For Time:

12 TTBs + 21 BoxJumpOvers + 21 Clean & Jerks 135/95

12 TTBs + 15 BoxJumpOvers +15 Clean & Jerks 155/105

12 TTBs + 9 BoxJumpOvers + 9 Clean & Jerks 185/125

12 TTBs + 3 BoxJumpOvers + 3 Clean & Jerks 225/145



Rest as needed:


Recovery Row or bike for 3-5 mins at 50% effort


 Processed with MOLDIV Processed with MOLDIV

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Friday, April 19th, 2019

BRING A VEST IF YOU HAVE ONE!

WOD: “Wade”

For Time:

Run 1,200 meters


Then, 4 rounds of:

12 Strict Pull-Ups

9 Strict Dips

6 Strict Handstand Push-Ups

Then, run 1,200 meters


Wear a Weight Vest 20/14


U.S. Army …. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, Afghanistan, during Operation Enduring Freedom. Wade worked as a weapons specialist and was assigned to 1st Battalion, 87th Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division of Fort Drum, New York.


He loved soccer and CrossFit. His favorite workouts included body-weight movements such as pull-ups, push-ups and dips.


He is survived by his parents, Elizabeth and Douglas; brothers, Steven and John; and sister, Alicia Litchfield.


 Processed with MOLDIV Processed with MOLDIV

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Thursday, April 18th, 2019

Skill Work: Skills Stamina Building

Complete as quickly as possible:

4 Rounds of:

50’ DB OH Walking Lunge (choose your weight) + 5 Ring Dips + 5 sec L-Sit + 5 ring Dips + 5 Sec L-Sit

  • rest 1 min between rounds

  • Scale is Front Rack DB Lunge

  • Scale for Rings dips = Box Dips into Box L-Sits


WOD: “Chop Sticks”

Part A:

8 Min AMRAP:

8 MUs

12 Snatches 115/75


  • 2 min rest


Part B:

10 min AMRAP:

15 Calorie Row
12 Shoulder-To-Overhead 115/75
9 Box Jump Overs 24/20

 Processed with MOLDIV Processed with MOLDIV

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