WOD

“White”5 Rounds:3 Rope Climbs10 Toes to Bar21 Overhead Walking Lunges (45/35)400 Meter Run

“John Giordana”For time:37 Squat Cleans (185/135) This Firefighter Hero WOD is dedicated to John Giordano, FDNY, Engine 37, who was killed on September 11, 2001.... Read More

“Nate”20 Minute AMRAP:2 Muscle-ups4 Handstand Push-ups8 KBS (72/53) Submitted by his family:As early as the sixth grade, Nate Hardy wrote a paper about becoming a... Read More

“Laura”21 Minute AMRAP:30 Calorie Row20 Lateral Burpees Over Rower10 Power Cleans (155/105) Box Brief: Special Agent Laura Schwartzenberger, 43, was killed while executing a search... Read More

For Time:1 mile Run100 Pull-Ups200 Push-Ups300 Air Squats1 mile RunAll with a Weight Vest (20/14 lb) Box Brief: In case you’re unfamiliar, “Murph” is a... Read More

Strict Press5 x 3 “Europe”10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Push Press... Read More

“Legal Limit”21 Minute EMOM: teams of 2Minute 1 – Bike for CaloriesMinute 2 – Rope ClimbsMinute 3 – Jump Rope Crossovers Meme of the Week:

“Absoglute Annihilation”5, 3 Minute AMRAPs:200 Meter Run10 Hang Squat Cleans (115/85)Max Burpee Toes to BarRest 3 Minutes Box Brief:We’re back with our weekly yoga session... Read More

Dead Stop Deadlifts5 x 3 “CrossFit Roulette”5 Rounds:20 Russian Kettlebell Swings (53/36)40 Double Unders Box Brief:We’re back with our weekly yoga session this Sunday at... Read More

“Move Lotion”20 Minute AMRAP:200 Meter Run20 Meter Dual DB/KB Overhead Carry (50s/35s) or (53s/36s)30 Sit-ups40 Meter Dual DB/KB Front Rack Carry (50s/35s) or (53s/36s)40 Step-ups... Read More