Monday 10/1/18

September 30, 2018 CFP

Skill/Strength Bench 3×10 @70% WOD 2 RFT 50 Air Squats 40 KBS 53/35 30 HRPU 20 T2B 10 Burpee Box Jump Overs

Friday 9/28/18

September 27, 2018September 26, 2018 CFP

“343” 100 Deadlifts (135/95 lb) 100 Power Cleans (95/65) 100 Ground-to-Overheads (65/45 lb) 43 Burpees This “343” Hero WOD was created and dedicated to the 343 FDNY firefighters who lost […]

Thursday 9/27/18

September 26, 2018September 26, 2018 CFP

WOD 4 Rounds 1 Tower 20 Cal Bike 400 Meter Run 400 Meter Row

Wednesday 9/26/2019

September 25, 2018September 25, 2018 CFP

Wednesday WOD-OFF WOD #1 Max Calorie Assault Bike in 1 min WOD #2 “Light Grace” 30 Clean and Jerks @ (95/65) WOD #3 8 min AMRAP 8 Kettle Bell Swings […]

Tuesday 9/25/18

September 24, 2018September 25, 2018 CFP

Skill/Strength 3×10 Front Squat @ 70% WOD 18-15-12-9-12-15-18 Overhead Squat (95/65) Sumo Deadlift High Pull (95/65) Every 3 mins 3 Burpees Over The Bar

Monday 9/24/18

September 23, 2018September 23, 2018 CFP

WOD Buy-In 400m Run 4 Rounds 4 Deadlift @ 275/205 8 Wallball Sit Ups 20/14 12 Handstand Push-ups 16 Cal Row Cash Out 150 Double Unders

Friday 9/21/18

September 20, 2018September 20, 2018 CFP

“Bradley” 10 Rounds For TIme 100 meter Sprint 10 Pull-Ups 100 meter Sprint 10 Burpees 30 seconds Rest U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, IL, […]