“P90X”
4 Rounds:
400 Meter Run
60 Meter Lunge
30 Sit-ups
15 Pull-ups
Quote of the Week:
“Anyone who stops learning is old, whether at twenty or eighty. Anyone who keeps learning stays young. The greatest thing in life is to keep your mind young.”
Henry Ford
“You Shall Not Pass”
5 Minute Clock:
200 Meter Run
2 Rounds:
3 Bar Muscle-ups
6 Deadlifts (225/155)
9 Box Jumps (30/24)
7 Minute Clock:
400 Meter Run
3 Rounds:
3 Bar Muscle-ups
6 Deadlifts (225/155)
9 Box Jumps (30/24)
9 Minute Clock:
800 Meter Run
4 Rounds:
3 Bar Muscle-ups
6 Deadlifts (225/155)
9 Box Jumps (30/24)
Recipe of the Week:
Get your meal prep on!
“Lord of the Reps”
For Time: teams of 2
120/100 Calorie Row
120 Front Squats (115/85)
120 Weighted Sit-ups (50/35)
120 Hang Dumbbell Snatches (50/35)
Meme of the Week:
Pause Bench Press + Bench Press
Build to heavy single
“The Floor is Lava”
3 Rounds:
60 Double Unders
15 Push Press (105/75)
Clean
Build to a heavy single
“Clorox”
20 Minute AMRAP:
200 Meter Run
3 Cleans
Box Brief:
We’re back with our weekly yoga session this Sunday at 4 PM. Join us for a relaxing and rejuvenating class suitable for all levels.
Bring your mat, some water, and come ready to unwind. See you there.
Pause Back Squat + Back Squat
Build to heavy single
“The SOREcerer’s Stone”
15 Minute AMRAP:
250/200 Meter Row
10 Hand Release Push-ups
10 Box Step Overs (50s/35s)
10 Hand Release Push-ups
Box Brief:
We’re back with our weekly yoga session this Sunday at 4 PM. Join us for a relaxing and rejuvenating class suitable for all levels.
Bring your mat, some water, and come ready to unwind. See you there.
“White”
5 Rounds:
3 Rope Climbs
10 Toes to Bar
21 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.
John J. Giordano was the quiet guy in the back who didn’t say much but had a strong presence, felt in his family and his community. A love of music and environmental studies were in his life that was devoted to his wife and children.
The 47-year-old Newburgh, N.Y., resident and Staten Island native was writing his master’s thesis in environmental science at Bard College. It was an interest that had motivated him to transfer to the Haz Mat (Hazardous Material) 1 Special Operations Battalion, Engine 37 Battalion II, 3rd Division.
