Olympic Lifting -Every 90 seconds x 6 Rounds complete 2 snatches -20 Minutes to build Clean + 2 Jerks Endurance “Cardio-Party-O” 3 Rounds 400m Run or Row 20 KB OH Lunges, 53/35 10 Weighted Push-ups, 55/35 2 Rounds 800m Run or Row 30 KB Snatches, 53/35 15 Plate Burpees 1 Round 1200m Run or Row 60 KB Swings, 53/35 30 Jumping Pull-ups (RX: Bar above max reach / Scale: Bar 6″above head)Read more

Fight Gone Bad, Championship Style 5 Rounds: 1 Minute at each station Wall Balls Sumo Deadlift High Pull 75/53 Barbell Box Jumps 24/30 Push Press 75/53 Cal Ski 1 Minute RestRead more

WWPF – AMRAP 35 50 Toes 2 Bar (partner hangs) 50/50 DU Relay 40 OHS, 95/63 (mix reps anyway) 50/50 DU Relay 30 Planking Burpees (burpee over partner) 50/50 DU Relay 20 Hang Squat Snatches, 135/93 (mix anyway) 50/50 DU Relay 10 Alt Rope Climbs 50/50 DU RelayRead more

AMRAP 10 Minutes 250m Row 3 Muscle Ups AMRAP 10 Minutes Max Reps Curtis Ps. Every time you put the bar down, perform 10 burpees 1 Rep of Curtis P= 1 Power Clean, R Lunge, L Lunge, Push Press 105/73 10 Minute Ab Circuit 15 GHD Situps 15 Leg Raises 15 Turkish Sit UpsRead more

Deadlift 1RM Then…. SEPTEMBER 11th -20 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 Double Bodyweight Deadlift  (For the 1 Firefighter that was killed by a man who jumped off the top floors)Read more