Friday 20/08/07

Dynamic Warm Up- Mobility Prepare for: A. Strength: 5 SETS ON A 15:00 CLOCK… 10 Slow DB Hammer Curls 10 Slow DB Strict Press 1:00 Hollow Rocks (Score is Load) B.WOD: AMRAP x 6 MINUTES* 2-4-6 and so on… Single DB Box Step-Up (50/35) Sit-Ups -Rest 1:00- AMRAP x 6 MINUTES 2-4-6 and so on… […]

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Wednesday 20/08/05

Dynamic Warm Up- Mobility Prepare for: A.WOD: EMOM x 6 MINUTES 10 Sit-Ups then Max Alt Sit-Thrus (No Measure) AMRAP x 8 MINUTES 8 Tuck-Ups  8 Hand Release Push-ups 30 Double Unders -1:00 Rest- AMRAP x 6 MINUTES 6 Tuck-Ups 6 Hand Release Push-ups 30 Double Unders -1:00 Rest- AMRAP x 4 MINUTES 4 Tuck-Ups […]

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Tuesday 20/08/04

Dynamic Warm Up- Mobility Prepare for: A. Strength: E2MOM DB Complex 5 Sets On A 10:00 CLOCK… 5/5 Staggered DB Deadlift. https://www.youtube.com/watch?v=UurfR0iNQBw 8 DB Push Press 6 Slow DB Front Squats B.WOD: 6 Sets of: 1:00 – Cardio Choice per Athlete 1:30 – Max DB Devil Press  https://www.youtube.com/watch?v=SQ5EgU4R3gw -:30 Rest B/T Sets- (Score is Reps) […]

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Monday 20/08/03

HERO Month Complete! We hope you enjoyed HERO Month as much as we did. It is a month of hot, hard, humbling and honor! T-Shirt orders will be placed this week. Please ensure you have your size written next to your name if you completed the minimum 19 WOD’s.  Dynamic Warm Up- Mobility Prepare for: […]

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Friday 20/07/31

Dynamic Warm Up- Mobility Prepare for: This workout is dedicated to Officer Tara O’Sullivan, Sacramento Police, who was shot and killed at the scene of a domestic disturbance in the 200 block of Redwood Avenue Sacramento, California on June 19, 2019. At the time of her death, Officer O’Sullivan was standing on the front lawn […]

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Wednesday 20/07/29

This Firefighter Hero WOD is dedicated to Robert Cordice, FDNY, Squad 1, who was killed on September 11, 2001. Firefighter Robert J. Cordice always loved action. That’s what motivated the 28-year-old New Springville resident to transfer from Engine Co. 152 in Rosebank to Squad 1 in Park Slope, Brooklyn, exactly two weeks before the Sept. […]

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Tuesday 20/07/28

Dynamic Warm Up- Mobility Prepare for. A WOD: “CHOE” AMRAP in 35 minutes Buy-In: 9 Man Makers (2×35/20 lb dumbbells) 11 Burpees  In remaining time, AMRAP of: 300 meter Run 27 Air Squats 9 Handstand Push-Ups This “Choe” Hero WOD was created in memory of US Navy Lt. Florence B. Choe and another Navy officer […]

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Friday 20/07/24

Pioneer Day Hours – Business as usual. Saturday’s HERO WOD CAN be worth two points IF.….You complete all 3 miles either by walking, rowing, running, bike etc… Dynamic Warm Up- Mobility Prepare for: A. WOD: “Jenny” 20 minute AMRAP (As Many Reps As Possible): 20 Overhead Squat (45/35 lbs) 20 Back Squats (45/35 lbs) 400 […]

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Wednesday 20/07/22

Pioneer Day Hours – Business as usual. Dynamic Warm Up- Mobility Prepare for: A. WOD: “Ronald Bucca“ For Time 21 Pull-Ups 21 Thrusters (95/65 lb) 15 Snatches (95/65 lb) 15 Pull-Ups 15 Thrusters  10 Snatches  9 Pull-Ups 9 Thrusters  5 Snatches Dedicated to Ronald Bucca, FDNY, Fire Marshall, who was killed on September 11, 2001. […]

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Tuesday 20/07/21

Pioneer Day Hours – Business as usual. Dynamic Warm Up- Mobility Prepare for:   A. WOD: “Heidi“ 23 min. AMRAP 23 Air Squats 23 Push-ups 23 KB Swings 45/35 23 Jump Lunges 23 Sit-ups 23 Box Jumps 24/20 Today’S WOD is in honor of Royal Canadian Mounted Police Constable Heidi Stevenson a 23-year veteran of […]

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