Workout of the Day

Deadlift retest – 5RM (from 10/7) AMRAP 1210 Deadlifts 115/85 | 95/65 | 75/55100m run10 Front Rack Barbell Lunge (forward) 115/85 | 95/65 | 75/55100m run10 Front Squats 115/85 | 95/65 | 75/55100m run Workout – lighter weight and lower… Read more »

“In teams of 2:For Time:60 Front Squats 115/85 | 95/65 | 75/5560 KBS 53/35 | 35/26 | 26/1816 Synronized Bar-facing Burpees400m partner run60 Hang Power Cleans 115/85 | 95/65 | 75/5560 Single Arm DB Push Press 50/35 | 35/25 |… Read more »

4 Sets:Max Chin Over Bar Hold10 Ring RowsRest 90s Reversing the order of our pulling strength by fatiguing our grip with our holds before going with the DBs. Really focus on pulling with the elbows on the rows to engage… Read more »

Deadlift – 2×5 @ 100% 5RM2×5 @ 80% 5RM “Death by Devil’s Press”EMOM 1 Dual DB Devil’s Press 50/35 | 35/25 | 25/15 Workout – death by workouts are always deceptive for the first 5 minutes. We’re looking for a… Read more »

Every 10 minutes for 3 rounds (30 minutes)200m Farmer Carry 35/25 | 25/15 | 15/1030/24 Cal Row20 Dual DB Front Squats 35/25 | 25/15 | 15/10400m Run If Icy change to 25/20 Cal Bike Workout – Looking to complete each… Read more »

Hero WOD – Eric Olsen7RFT5 hang clean 155/1055 front squat 155/1055 box jump 30″/24″50 double unders This Firefighter Hero WOD is dedicated to Eric Olsen, FDNY, Ladder 15, who was killed on September 11, 2001. What Taube and Barbara Olsen… Read more »

In teams of 2:AMRAP 3050 Overhead Walking Lunges w/ plate 45/35 | 35/25 | 25/1550 Feet elevated ring row | ring row50 Box Jumps 24″/20″ | 20″/16″ | Step Ups100 Dus/200 Sus50 Ring Dips | Assisted | Bench Dips50 TTB… Read more »

Chin Ups – EMOM 1050% max effort chin upsAttempt to hold that number as long as possible 10RFT of Cindy ( 14 min cap)5 Pull Ups | Assisted PU | Ring Rows10 Push Ups | Knee PU15 Air Squats Workout… Read more »

Front Squat – 2×5 at 100% 5RM2×5 at 80% of 5RM AMRAP 1412 Handstand Push Ups | 1-2 mats | Z-Press12 Power Cleans 135/95 | 115/85 | 95/6512 Burpee to target12 Front Squats 135/95 | 115/85 | 95/65*At the 6… Read more »

***0930 Only!***Final CountdownPartner For Time: ( 40 min cap)24 x Calorie Assault Bike each1000m Row90 Deadlifts 135/95 | 115/85 | 95/65800m Run (together)70 Power Cleans 135/95 | 115/85 | 95/6560 Toes-to-bar | K2E | Knee Raise500m Row400m Run (together)30 Burpee… Read more »