workout of the day
05.19.2023
WOD
"Already Gone"
6 rounds for time
6 bar facing burpees
6 ground to overhead 135/95
6 bar facing burpees
rest 1:00 and record split
12.17.2022 Holiday Party Tonight 6:30
WOD
"Sick Joke"
Teams of 2
For Time:
Buy In: 50 Cal Machine
200 DUs or 400 SUs
150 Wall Balls 20/14
100 Ground to Overhead 115/85 95/65 75/55
75 Burpees Over Bar
50 Pull Ups
Buy Out: 50 Cal Machine
09.11.2021 Hero WOD 343 Never Forget
Hero WOD 343
100 Deadlifts 145/115
100 Power cleans 95/65
100 Ground to overhead 65/35
43 Burpees
scale to less reps or lighter weight
This wod was created and dedicated in honor of the 343 fire fighters who lost their lives on 9/11
10.13.2020
WOD
"Redline"
3 rounds for time
400m run or row 500m or bike 24/20 cals
15 ground to overhead 135/95 115/75 95/65
09.11.18 Hero WOD 343
Hero WOD 343
100 Deadlifts 145/115
100 Power cleans 95/65
100 Ground to overhead 65/35
43 Burpees
scale to less reps or lighter weight