Workout of the Day 09-14-21
Strength
TriSet
2 Legless Rope Climbs (L-Sit)
12 DB Incline Bench
30 Banded Tricep Ext
2nd TriSet
12 KB Pendlay Row
12 Alt KB Z-Press
15 Barbell Curls
Conditioning
Partner Workout
3 Rounds
2:00 Max Rope Climbs
2:00 Max Push-Ups
Workout of the Day 09-13-21
Strength
12:00 to build up to a moderate set of 5 Back Squat
Conditioning
5 Rounds
12 Back Squat
rest :30
16 SA DB Snatch
rest :30
0:30 L-Hang
rest :30
0:30 Calorie Bike Sprint
rest 2:00-3:00
Workout of the Day 09-11-21
Conditioning
Heroes of 9-11
Run 2 Miles
23 Muscle-Ups
343 Air Squats
37 Deadlift 1.5x/1x bodyweight
2,996m Row/Ski / 4 mile bike / 2 mile run
Two mile run in Honor of Firefighter Stephen Siller, who ran with over 70lbs of gear through the Brooklyn battery tunnel while off duty to make his way to the towers, the tunnel is approx. 2 miles. Twenty three Muscle-Ups for the fallen NYPD Officers. Three hundred forty three Air Squats for the fallen FDNY Firefighters. Thirty seven Deadlifts for each of the fallen PAPD Officers. 2,996 Meter Row, in memory of the Two thousand, nine hundred ninety-six lives lost that day. Partition the middle as needed.
Workout of the Day 09-10-21
Conditioning
Partner Workout
2 Rounds, 40:00 Time Cap
400 Meter Run
100 Dual Dumbbell Squat 40/30, 60/45
400 Meter Run
10 Rope Climbs
400 Meter Run
100 Calorie Bike
Competitor
Partner Workout
2 Rounds, 40:00 Time Cap
1200 Meter Run
100 Dual DB Squat 40/30, 60/45
10 Rope Climbs
100 Calorie Bike
Workout of the Day 09-09-21
Strength
15:00 to Establish 1 Rep Max Power Snatch
Conditioning
CrossFit Open 21.2
20:00 Time Cap
10-20-30-40-50 Dumbbell Snatch 35/25, 50/35
15-15-15-15-15 Burpee Box Jump Over
Workout of the Day 09-08-21
Strength
10 Rep Max Reverse Dumbbell Lunge
Conditioning
5 Rounds
8 Toes to Bar
300 Meter Run
Competitor
1 Round
800 Meter Run
50 Toes to Bar
800 Meter Run
Workout of the Day 09-07-21
Strength
400 Meter Farmers Carry G/Y, R/G
Conditioning
"Cindy"
20:00
5 Pull-Ups
10 Push-Ups
15 Air Squats
Workout of the Day 09-06-21
Strength
18:00 Every Minute
Squat Clean & Jerk
Establish 1RM
Conditioning
"DT"
5 Rounds
12 Deadlift 65/55, 155/105
9 Hang Power Clean
6 Shoulder to Overhead
Workout of the Day 09-04-21
Conditioning
Partners
10 Rounds, Alternate Movements
10ea Single Arm Hang Clean & Press 35/25, G/Y
15 PVC Jump Overs
10/8 Calorie Bike
15 Toes to Bar
20 Jumping Lunges
Workout of the Day 09-03-21
Conditioning
Partner Workout
2 Rounds, 40:00 Time Cap
400 Meter Run
150 Wallballs 20/14, 30/20
400 Meter Run
10 Rope Climbs
400 Meter Run
100 Dumbbell Bench Press 50/35, 70/50
Competitor
Partner Workout
2 Rounds, 40:00 Time Cap
1200 Meter Run
150 Wallballs 20/14, 30/20
10 Rope Climbs
100 Dumbbell Bench Press 50/35, 70/50