05.17.2023

Mobility
15 wall slides
30 seconds/side quadurped hand behind the back open book 
30 seconds/side thread the needle
15 scap push ups
 
 
 
Strength
Wendler week 2 cycle 3
Bench Press
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%

Running warm up
 
 
For Time
1 mile run

WOD
"Low Hang"
21-15-9
hang power snatch  95/65  75/55  45/35
wall balls 20/14

05.08.2023

Strength
Wendler week 1, cycle 3
Strict press
5 @ 65%
5 @ 75%
5 @ 85%
add 2-5 pounds on to your 1 rep max for your new max this month. 
then take 90% of that new number for your training max
 
 
WOD
"Running Free"
3 rounds for time
800m run
12 wall balls 20/14
6 power cleans 155/105  135/95  115/75
10 alternating pistol squats or progressions

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

04.12.2023

Strength
Wendler week 1 round 2
Back Squats
5 reps @ 65%
5 reps @ 75%
5+ reps @85%
this week we add 2-5lbs. to our max lift numbers




Accessories- 3 sets- super set
A. weighted box step ups x 7 each side 
B.  bird dog rows x 7 each side


WOD
"Optimus Prime"- CompTrain benchmark wod
7:00 AMRAP
wall balls 20/14
every 1:00 starting at 1:00 - 5 deadlifts 225/155

04.08.2023 Team of 3

WOD
"Taking it for the Team"
Team of 3
For Time
one work, two rest
2000m row
50 wall balls
40 power cleans  135/95
30 HSPU

1500m row
40 wall balls
30 power cleans  155/105
20 HSPU

1000m row
30 wall balls
20 power cleans 185/125
10 HSPU

03.22.2023 Member of the Month

Strength
Wendler week 2
bench press
3 reps @ 70%
3 reps @ 80% 
3+ reps @90%
 
WOD
Lianne- Member of the Month
10 rounds for time
3 deadlifts @70-75% max
10 wall balls 20/14
20 DUs or speed steps (count right foot only)
 
 
 
 
Accessory WOD
10:00 EMOM- 40 seconds work, 20 seconds rest
odd- banded bicep curls
even- skull crushers

03.17.2023

2 sets with an empty barbell
5 clean grip RDLs
5 tall muscle cleans
5 front squats
5 strict press
 
 
Strength
A. 3 sets of 3 hang clean @ 50%
B. 3 sets of 1 power clean + hang clean + clean @ 60%
C. 3 sets of 1 power clean + clean @70%
D. 3 sets of 2 clean pulls @90+%

WOD
"Freestyle"
15:00 EMOM
5 wall balls 30/20  20/14
3 bar facing burpee
1 squat clean -increase weight every 3 rounds as able- start lighter and build