Dork 6 rounds for time of:60 double-unders30 kettlebell swings15 burpees Men: 1.5-pood kettlebellWomen: 1-pood kettlebell Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour...Read More
This is a LONG workout. We do not expect you to complete it as prescribed. But it’s a great way to get outdoors, enjoy the weather and get some exercise. There are many ways to modify and adjust to your level. Please watch our demo video for some ideas. For time:Run 5 miles Run in...Read More
We continue with our At-Home Programming and have another long one for Hero Saturday’s. Please make sure you modify the reps and volume accordingly. Members, please watch today’s demo video that is linked in Wodify. For time:50 burpees400-m run100 push-ups400-m run150 walking lunges400-m run200 squats400-m run150 walking lunges400-m run100 push-ups400-m run50 burpees U.S. Marine Cpl....Read More
Here’s a great Hero workout you can do at home without any equipment. “Loredo“ 6rds for time of:24 Squats24 Push-ups24 Walking Lunge StepsRun 400 meters U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg,...Read More
As of March 20, 2020 due to the COVID-19 crisis, we have moved to At Home Programming for all of our members. Please use your Wodify account to access the daily workout and instructional videos. If you are not a member and would like to jump in with us, please email at [email protected] to learn...Read More
3/23/20 Members: Please use your Wodify account to access the workout which will include videos and more detailed instructions. Warm-up: 200m Run then 2 sets of: 60sec Inchworms 60sec Squat Jumps 60sec Plank Hold on Elbows 60sec Alternating Reverse Lunges 30sec Wall Sit 30sec Shoulder Taps Strength: Tempo Push-ups @21X1 5 sets of 5 reps...Read More
Warm-up Strength: Back Squat 8@65% 8@70% 6@80% 4@85% Workout of the Day: 2020 CrossFit Games AGOQ Workout #3 Time Cap 20min 2 person team 100 Alternating Dumbbell Snatches (50/35 55+ 35/20) 50 Calorie Row 100 Bar Facing Burpees At Home Workout Post in WODIFYRead More
Mobility: Barbell Quad Smashing and Couch Stretch Skill: Turkish Get Up Review Midline/Stability: Every Minute on the Minute x 9 1) Turkish Get Up x 4 (2R/2L) 2) Plank on Rings x 30-45sec 3) Dead Hang Hold (active) x 30sec Workout of the Day: 3rds 600m Run or Row 40 Russian Kettlebell Swings 20 Reverse...Read More
Barbell Warm-up Olympic Lifting: Every 2 minutes, for 12 minutes (6 sets): Mid-Thigh Clean + Front Squat + Jerk Workout of the Day: (last done on 2/13/20) 5rds for Max # of Wall Balls Against a 3min Clock 400m Run + Max Effort Wall Balls Rest 2min At Home Workout Posted in WODIFYRead More
Warm-up Strength: 1a) Dumbbell Front Rack Bulgarian Split Squats @3011 x 8 each leg 1b) False Grip Horizontal Ring Row @2012 x 6 reps Workout of the Day: For Total Time 500m Row Rest exactly 4minutes 30ft Front Rack Dumbbell Walking Lunges 20 Dumbbell Power Clean 30ft Front Rack Dumbbell Walking Lunges 20 Dumbbell Power...Read More
