Saturday, June 24, 2017

8 AM
Open Gym

9 AM
Team WOD

Teams of 3

25:00 AMRAP
50 Cal Bike/Row (alternate rounds)
50 Push Press

Round 1: 135/95 lbs
Round 2: 165/110 lbs
Round 3: 185/125 lbs
Round 4: AMRAP 205/135 lbs

*Cannot remember where this WOD
came from, but the original version was heavier, did not include the rower, and there were Power Cleans in place of the Push Press.

10 AM
Hero WOD

“Michael Brennan”

For Time
5-10-15-20
Burpee Pull-Ups
Wall Balls (20/14 lbs)
Power Snatches (135/95 lbs)

IMG_2120

This workout is dedicated to Michael Brennan, FDNY, Ladder 4, who was killed on September 11, 2001. As a child he was fascinated with police officers and firefighters; his favorite television show was “CHiPs.” So it was no surprise to his family when he left college in 1995 to become a firefighter. “He had a passion for it,” Ms. Walsh said, adding that he was continually working to improve his skills. He answered the call on Sept. 11 with Ladder Company 4.

Wednesday, June 21, 2017

***Cardio Load – 3:30 PM***

***Barbell Club – 5 to 7 PM***

Strength
-12:00 Clock-
Bench Press
*Find a 1 Rep Max

Conditioning
-16:00 AMRAP-
Run 200m
10 Strict Handstand Push-ups
Run 200m
5 Strict Muscle-ups
Run 200m
20 Kipping Handstand Push-ups
Run 200m
10 Kipping Muscle-ups

*Scale HSPU with ABMATs or with Strict DB/KB Press.

*Scale Muscle-ups with Ring Rows + Ring Dips.
*If you can kip your Muscle-ups, but cannot do a Strict Muscle-up, perform 5 False Grip Ring Pull-ups + 5 Strict Ring Dips.

Tuesday, June 20, 2017

***Basics – 6:30 PM***

Strength
Front Squat
7 x 2 – Climbing

*Pause at the bottom on the first rep of each set.

Conditioning
For Time
50 Front Squats (95/65 lbs) (Rx+ 115/80 lbs)
50 Double Unders
40 Front Squats (115/80 lbs) (Rx+ 135/95 lbs)
50 Double Unders
30 Front Squats (135/95 lbs) (Rx+ 155/105 lbs)
50 Double Unders
20 Front Squats (165/110 lbs) (Rx+ 185/125 lbs)
50 Double Unders
10 Front Squats (205/135 lbs) (Rx+ 225/155 lbs)
50 Double Unders

*Scale Double Unders with Power Jump Singles.

Monday, June 19, 2017

***Cardio Load – 3:30 PM***

***Barbell Club – 5 to 7 PM***

***Basics – 6:30 PM***

Strength
1 Power Snatch + 1 Hang Power Snatch
10 Sets – Climbing

Conditioning
“21-15-9 Complex”
*from the 2014 CrossFit Games

For Time
8 Deadlifts (155/105 lbs)
7 Power Cleans (155/105 lbs)
6 Power Snatches (155/105 lbs)
8 Pull-Ups
7 CTB Pull-Ups
6 Bar Muscle-Ups

6 Deadlifts (155/105 lbs)
5 Power Cleans (155/105 lbs)
4 Power Snatches (155/105 lbs)
6 Pull-Ups
5 CTB Pull-Ups
4 Bar Muscle-Ups

4 Deadlifts (155/105 lbs)
3 Power Cleans (155/105 lbs)
2 Power Snatches (155/105 lbs)
4 Pull-Ups
3 CTB Pull-Ups
2 Bar Muscle-Ups

*Scale Bar MUs with Burpee Pull-ups.

Saturday, June 17, 2017

8 AM
Open Gym

9 AM
Partner WOD

“Partner Barbara”
5 Rounds For Time
20 Pull-Ups (Rx+ CTB)
30 Push-Ups (Rx+ Bench Press 135/95 lbs)
40 Sit-Ups (Rx+ V-Ups)
50 Air Squats (Rx+ Wall Balls 20/14 lbs)

10 AM
Hero WOD

“Frank Bonomo”

For Time
30 Hang Squat Cleans (155/105 lb)
30 Pull-Ups

HeroBonomo

Firefighter Hero WOD: This workout is dedicated to Frank Bonomo, FDNY, Engine 230, who was killed on September 11, 2001. Frank Bonomo, 42, of Port Jefferson was part of the New York City Fire Department’s Engine 230 in Williamsburg, Brooklyn. He was last seen in the south tower.

Bonomo had been with the fire department for 17 years and was a few years shy of retiring. That would have given him more time to pursue the TV and video repair business he had on the side. He would have been able to spend even more time with his two young children, a son, then 4, and daughter, then 1. And he would have been able to play more golf – which he did every moment he could, passionately and competently.