10 Minutes to a Heavy Snatch Then…… AMRAP 10 Minutes 20 Hang Snatch 75/53 15 OHS 5 Wall Climbs Then…… 10 Minute Ab Circuit 15 GHD Situps 15 Leg Raises 15 Turkish SitupsRead more

Barbell Glute Bridge Establish a heavy 6 rep max (1-2 sec pause) Then…. For Time 30-20-10 Wall Ball Shot, 20/14 SDHP, 75/53 400m Med Ball Run, 20/14 10-20-30 Wall Ball Shot SDHPRead more

Clean and Jerk 1-1-1 Then…… AMRAP 15 Minutes 5 Burpee Muscle Ups 10 Clean and Jerks 135/93 50 Double UndersRead more

OHS: 3×3 Then… MainSite WOD 42-30-18 reps for time of: Row or Ski caloriesDumbbell box step-ups ♀ Two 35-lb DBs or KB’s, Box Ht = Knee Ht♂ Two 50-lb DBs or KB’s, Box Ht = Knee HtRead more

Olympic Lift Class: -Snatch From Blocks 5×3 -Power Clean From Blocks 5×3 -DB OH Carry 3×50′ Endurance WOD: CFWC 9/11 Memorial WOD  “SEPTEMBER 11th “- 30 Min AMRAP: 343m Weighted Run, 53/35  (# of firefighters killed) 37 C2B Pullups (# of Port Authority Police Officers Killed) 23 Wall Climbs (# of Police Officers Killed) 2 Rope Climbs (# of Paramedics Killed) 1 Body Wt Clean & Jerk  (For the 1 Firefighter that was killed by a man who jumped off the top floors)Read more