Saturday, June 26, 2021

Saturday, June 26, 2021

10 Rounds with a partner for time:
10 Push ups
10 Dumbbell deadlift
10 Toes to bar
10 Dumbbell clean
10 Sit ups
10 Dumbbell front squat
10 Pull ups
10 Dumbbell push press
10 Burpees
10 Dumbbell snatch

Thursday, June 24, 2021

Thursday, June 24, 2021

5 rounds for time of:
15 Shoulder press (95#/65#)
15 Alternating pistols

Wednesday, June 23, 2021

Wednesday, June 23, 2021

Strength
Weighted pul ups

Conditioning
For time:
50-40-30-20-10 reps of:
Double unders
5-4-3-2-1 reps of:
Rope climb

Tuesday, June 22, 2021

Tuesday, June 22, 2021

For time:
1,000m Row
50 Deadlift (135#/95#)
30 Bench press (135#/95#)
1,000m Row

Sunday, June 20, 2021

3 Rounds for Time
20 Hang Power Cleans (115#/75#)
20 Toes-to-Bars
400 meter Run

This Firefighter Hero WOD is dedicated to Kevin Prior, FDNY, Squad 252, who was killed on September 11, 2001.

Kevin Prior, 28, of Bellmore was one of six New York City firefighters from Squad Company 252 in Bushwick, Brooklyn, lost on Sept. 11. He was in the north tower on the way up to assist other firefighters in trouble.

His mother, Marian, said he perished doing what he had loved all his life. “He was absolutely born with the heart and soul of a firefighter,” she said. “It wasn’t like it’s in the family or he grew up with it. It was something he was drawn to since he was a child.”

When he was 14, he joined the junior unit at the Bellmore Fire Department. “He would mop the floor and anything else they asked him so he could spend time there,” she said. “When he became 18 years old and became a full-fledged member, he took great delight in helping the younger kids. He couldn’t wait until he could take the test for the city .”

When Prior joined Squad 252 as a charter member in 1998, he told his mother it was the happiest day of his life. “He said, ‘If I die tomorrow, I would be a happy man,’” she said. Prior’s loss is still acutely felt. “It’s going on 10 years and he’s still missed at the table whenever there’s a family gathering. We have had births, we have had deaths, we have had weddings and there’s always the thought that he should be here – but he isn’t,” she said. “You learn to live with it.”

Saturday, June 19, 2021

Saturday, June 19, 2021

Three rounds of:
• Wall-ball, 20 pound ball, 10 ft target (Reps)
• Sumo deadlift high-pull, 75 pounds (Reps)
• Box Jump, 20″ box (Reps)
• Push-press, 75 pounds (Reps)
• Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Thursday, June 17, 2021

Thursday, June 17, 2021

With a 4 minute clock:
40 Burpees
Max assault bike calories
-THEN-
Rest 4 minutes
-THEN-
With a 8 minute clock:
80 Burpees
Max assault bike calories