• WOD – Monday, September 22th

    "Body Weight Mania" Amrap 15 mins Run 200 m 5 pull ups 10 push ups 15 air squats 20 sit ups

  • WOD – Friday, September 19th

    "Embrace the suck" Rx: 10-20-30-40-50 cal row 25-20-15-10-5 wall balls 25-20-15-10-5 burpees Sc: 5-10-15-20-25 cal row 15-12-9-6-3 wall balls 15-12-9-6-3 burpees

  • WOD – Thursday, September 18th

    "Get under the bar" 10 min emom 2 x (1 snatch high pull+ 1 power snatch+ 1 ohs) 2 min rest 5 min emom 10 hollow rocks

  • WOD – Wednesday, September 17th

    "Helen" 3 rds: 400 m run 21 KBS (35/53) 12 pull ups

  • WOD – Tuesday, September 16th

    "Gainz" 4 x 4 min amrap Amrap 1&3 4 front squats (135/185) 8 dips Amrap 2&4 4 DB rows (25/45) 8 WTD sit ups

  • WOD – Monday, September 15th

    "Meet the LuLuPu" 20 DUs 8 LuLuPu's( right lunge+left lunge+push press) (55/75) 20 DUs 16 toes to bar 800 m run 16 toes to bar 20 DUs 8 LuLuPu's (right lunge+left lunge+push press) 20 DUs

  • WOD – Friday, September 12th

    "Dumb and Dumber"  4 RFT 6 Deadlifts (155/225) 12 dips (Rx: rings) 30 DUs/ 60 SUs

  • WOD – Thursday, September 11th

    "A Tribute to the Heroes of 9-11" 3 rds: 300 m run 7 toes to bar 4 rds: 4 rope climbs 23 box step ups 3 rds: 9 ghd sit ups 11 push ups Explanation: 343 FDNY firefighters who lost their lives (3-4-3 rds) First round: 37 NY and NJ port authority police officers who

  • WOD – Wednesday, September 10th

    "Jackie"  1000 m row 50 thrusters (35/45) 30 pull ups

  • WOD – Tuesday, September 9th

    "Stairway to Heaven" 10 min EMOM 2x (1 power clean + 1 low hand clean) Moving up the ladder, adding weight every two rounds: Men: 75, 95, 105, 115, 135 Women: 55, 65, 85, 95, 105 2 min rest 5 min EMOM 5 strict toes to bar