WOD

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14
Sep

Tuesday Sep 15th

CrossFit
Find a heavy 4 rep Back Rack Lunge (2x each leg)

Front Squat
3×5 @ 70+%

BootCamp
4 Rounds Of 3 Min
10 Dead Lifts
10 Step Ups
Max Cal Row
Rest 3 Min

BarBell
Power Clean And Split Jerk
10×2 @75%

13
Sep

Monday Sep 14th

CrossFit
Nicole
20 min AMRAP
400 m Run
Max unbroken pull-ups

Barbell
Snatch Grip Deadlifts 3×3 @90 % Of Your Snatch
Hit All Three Positions
Snarch Grip Pull And Hold 3×3 @ 110% Of Your Snatch

11
Sep

Saturday Sep 12th

Happy Birthday Jenn

CrossFit

partner WOD Alternate Each Round
30 Min AMRAP
3 Snatches 95/65
3 Over Head Squats
3 Thrusters
3 Front Rack Lunges
3 Burpees Over The Bar




BootCamp 100m Run Between Each Set
4×5 Dead Lift
4×5 Bench Press
4×5 Pull Ups

10
Sep

Friday Sep 11th

This Firefighter Hero WOD is dedicated to John Crisci, FDNY, HazMat 1, who was killed on September 11, 2001. John Crisci, 48, of Holbrook, was a lieutenant with the New York City Fire Department’s hazardous materials unit. After leaving the north tower, he died in the south tower.

Crisci “was tenacious, maybe stubborn, but he had a heart of gold,” said his brother, Lenny, also of Holbrook, a retired New York City police officer who spent a week at Ground Zero looking for him. He didn’t find him, but his body was ultimately recovered.

“””John Crisci””
For Time:
25 Box Jump 24/20
25 Pull-up
25 American KB Swing 53/35
25 Air Squats
25 Sit-ups
25 Deadlifts 135/95
25 Wallballs 20/14# 10/9′
25 Burpees
25 Power Cleans 135/95#

John Crisci was a lieutenant with the NYC Fire Department’s hazardous materials unit. He was killed in the line of duty on September 11, 2001. “

9
Sep

Thursday Sep 10th

Happy Birthday Ash

CrossFit
3 TNG Power Clean + 1 Push Jerk

21-15-9
Hang Power Clean & Jerk 95/65
Row Calories
Chest to Bar


BootCamp Do Not Sprint One Steady Pace
27 Min AMRAP
10 Single Arm Kettlebell Press (5 each arm)
10 cal row
10 Russian Kettlebell Swings
100m Run
10 Goblet Squats
100m Kettlebell Front Rack Carry (50m Each Arm)
1 min Plank
1min Rest

8
Sep

Wednesday Sep 9th

“Chipppppper

Crossfit
50 Jumping Lunge
40 Burpees
30 Ab Mat Sit Up
20 Push-up
10 Goblet Squat 70/53
20 Push-up
30 Ab Mat Sit Up
40 Burpees
50 Jumping Lunges”

7
Sep

Tuesday Sep 8th

Happy Birthday Abby

CrossFit

“17.5
10 RFT, 20:00 Cap
9 Thruster 95/65
35 Double Under”

BootCamp 4 AMRAPS Rest 2 Min Between AMRAPS
5min AMRAP
8 Sit Ups
4 Step Ups
2 Burpees
5min AMRAP
8 Box Dips
4 V Ups Or Tuck Ups
2 Push Ups
5min AMRAP
8 Air Squats
4 Tuck Jumps
2 Burpee Step Overs
5min AMRAP
8 Sit Ups
8 Box Dips
8 Air Squats

6
Sep

Monday Sep 7th

Remember We only Have The 8am Noon And 5PM Today

CrossFit

“Find a heavy weighted pull-up

30-20-10 Pull-ups
100-100-100 m Farmer Carry “