05.05.2023

Strength
3 sets
Landmine Turkish sit ups x 8/side
Landmine clean & jerk x 8/side
 https://youtu.be/bZRXZZXOEdQ 



Running warm up
1. rocking ankle mobilization x 6-8  reps  each side
2. reverse lunge with a cross-body reach x 4-6 reps each side
3. hamstring scoops x 6-8 reps
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WOD
Cinco de Mayo
For Time
1500/1250m row
50 sit ups- abmat or GHD
50 front squats 115/75  95/65 75/55
50 ring rows
1200m run

05.04.2023

Strength
Wendler week 4 cycle 2
Deload 
Back Squats
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
 
WOD
"Snatch Crossover"
For Time
30 power snatch 95/65
30 crossovers 
15 TTB or hanging knee raises
20 power snatch 115/85
20 crossovers
15 TTB or hanging knee raises
10 power snatch 135/95
10 crossovers
15 TTB or hanging knee raises
 

05.03.2023 Partner WOD

Strength
Wendler week 4 cycle 2
Deload 
Bench Press
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
 
Mid Week Partner WOD
"We are One"
8:00 AMRAP
400m run together
max reps cleans- power or squat weight 1
Rest 4:00
8:00 AMRAP
400m run together
max reps cleans weight 2
 
weight 1  155/105  115/75  95/65
weight 2  185/125  135/95  115/75

05.02.2023

Strength
Wendler week 4 cycle 2
Deload 
Strict Press
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
 
WOD
 "Burpees and Cleans"
18:00 AMRAP
10 shuttle runs- 25'out and back= 1 rep
9 bar facing burpees
3 power cleans 185/125  155/105   115/75

05.01.2023

Primer- 2 sets with light to moderate DB or KB
1. 8 each side split squats
2. 8 each side posted RDL- put foot on the wall
3. 8 each side eccentric calf raises
4. 8 each side Cossack squats
 
 
 
Strength
Wendler week 4 cycle 2
Deload 
deadlifts
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%

 
WOD
Murph Prep
4 rounds for time
400m run
3 rounds of 
4 pull ups
8 push ups
12 air squats

04.29.2023 Partner WOD- New York Minute

WOD
 "New York Minute"

For Time (with a Partner)
150 Wall Ball Shots (20/14 lb)
30 Muscle-Ups
30 Clean-and-Jerks (155/105 lb)
Partners switch every minute.

With a running clock, complete the prescribed work in the order written as fast as possible (“For Time“). One partner works at a time. The working partner completes as many reps as possible in 1 minute. Switch every minute, until the 210 total reps are completed.

 Background

This CrossFit benchmark workout, released on January 29, 2023, is CrossFit’s first partner benchmark WOD. The original post featured a demo by FNDY firefighters Andrew Guarrasi and Chris Torres at Park Slope CrossFit @parkslopecrossfit in Brooklyn, New York. The gym is owned by Sam Mina, the treasurer at FDNY CrossFit.

CrossFit asked the FDNY CrossFit team to do the demo. According to The Morning Chalk Up, “Ricardo Roman, FDNY CrossFit president, says when CrossFit HQ asked the team to do the demo it was a huge honor.”

Mina says the intersection of firefighting and CrossFit has always been meaningful in the sport and that fitness has grown increasingly important as their gear gets heavier.

“Already-dark rooms filling with smoke. Suffocating heat. Sky-high heart rate and gear in excess of 125 lb — navigating a burning building is a physical stress test with life-and-death stakes. And the firefighters who do it every day need to be prepared.”

“CrossFit puts you in that setting,” says Andrew Guarrasi — FDNY firefighter and 11th-place Occupational Games Firefighter of 2022.

“No one call is the same as the other,” Chris Torres, CF-L2, says. “Being as physically prepared for whatever might come in any given scenario is a huge factor.”

This benchmark workout is a test of endurance, strength, and stamina. As a partner mash-up of classic benchmark workouts “Karen,” “30 muscle-ups for time,” and “Grace” — builds camaraderie and communication, both critical for a successful mission

04.28.2023

Strength
Snatch
A.  upper cut drill- drill the position 1,2, and 3 of the snatch  https://www.instagram.com/p/BjTdDXAFGmT/ 
     one set of 10 reps PVC, one set barbell x 10 reps
 
B.  hip snatch  x 4 sets
set 1- 55%
set 2- 60%
set 3- 60%
set 4- 65%
 
C. hang snatch x 4 sets
set 1- 65%
set 2- 70%
sets 3,4- 75%
 
 WOD
 "Runaway"
16:00 EMOM
min 1- 200m run
min 2- 1 heavy squat snatch
min 3- max air squats
min 4- rest and record squats