8am Virtual Yoga 9am Olympic Lifting Technique 10:15am Endurance AMRAP 15 Min 20 Turkish Sit-ups, 10lb plate 20 Lunging Wall Ball Shots, 20/14 20 Burpees AMRAP 15 min 500m Row or Ski Sprints @ 0:00, 4:00, 8:00, 12:00 *max pushups with remaining time between sprints AMRAP 15 min Run as far AFAPRead more

Press: 3-3-3 Then… 15 min AMRAP 9 Toes 2 Bar 15 Push Press, 75/53 21 Cal Row or SkiRead more

CFWC Tribute Hero WOD For Time 343 Double Unders – #of fire fighters killed 2 Squat cleans, 225/153 – # of paramedics killed 37 Strict Pull-ups – # of Port Authority Police Officers Killed 2 Squat Cleans 23 Wall Climbs – # of Police Officers killed 2 Squat Cleans 1 Mile Run – For the 1 Firefighter that was killed by a man who jumped off the top floors 2 Squat cleansRead more

Snatch 2-2-2 (does not have to be touch and go) Then……. AMRAP 14 Minutes 3 Burpee Ring Muscle Ups or 10 Burpee Pullups 2 HSPU 1 Snatch 165/103Read more

Single Leg Step-ups: 3 x 8 Skull Crushers: 3 x 15 Then… For Time 400m Run 30 Front Rack Lunges, 115/73 25 Deficit Push-ups, 45’s/25’s 400m Run 20 Front Rack Lunges 25 Deficit Push-ups 400m Run 10 Front Rack Lunges 25 Deficit Push-upsRead more