WOD Friday October 4 2019

Yoga Fusion
315pm to 4pm

CrossFit

A, Warm Up

B, Power Clean Complex

C, “William Henry Jr”

50 Clean and Jerks 135/95
50 Wall Balls 20/14

This Firefighter Hero WOD is dedicated to William Henry of Rescue 1, FDNY, who was killed on September 11, 2001.

William L. Henry Jr., who was known as Bill or Buddy, had a galaxy of friends and admirers that stretched from the Ladder 24 firehouse on West 31st Street to the paddle tennis courts at wind-swept Jacob Riis Park in the Rockaways. He spent his vacations in places like Brazil, and his free time fixing up houses for people like his mother, Ethel. People would compliment his work; Mr. Henry tended to agree with them. "Yeah," he'd say, "it's a beautiful thing."

Friday Night Burn
5pm to 6pm

A, Warm Up

B, 1 Round
3 Minute Stations
60 Second Rest between Stations

1 – Max Meters Row

Rest 60 seconds

2 – Max Up Downs

Rest 60 Seconds

3 – Max Wall Balls

Rest 60 Seconds

4- Max Calories Assault Bike

Rest 60 Seconds

5 – Max Box Jumps

Rest 60 Seconds

6 - Plank

WOD Thursday October 3 2019

CrossFit

A, Warm Up

B, “Donny”

21 - 15 - 9 - 15 - 21 of
Deadlift 225/155
Bar Over Burpees

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, IA, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, IA, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device.

He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

The "Donny" Hero WOD was first posted on the CrossFit Main Site as the workout of the day fro Wednesday, August 21, 2013 (130821).

WOD Wednesday October 2 2019

Yoga Fusion
315pm to 4pm

CrossFit

A, Warm Up

B, “Will Lindsey”

10 Rounds of
3 Devil Press 50/35
22 DB Alternating Lunges (11rt/lt)
19 Air Squats

Background: This Hero WOD is dedicated to Sgt. 1st Class Will D. Lindsay, 33, who paid the ultimate sacrifice on March 22, 2019.

Sgt. 1st Class Lindsay was a Green Beret of the 2nd Battalion, 10th Special Forces group, on his seventh combat deployment when he was killed by small arms fire during a firefight in Kunduz province, Afghanistan.

A recipient of five Bronze Star medals and a Purple Heart, SFC Lindsay was well-recognized for his leadership abilities and combat skills.

SFC Lindsay is survived by his wife and four daughters.

We first found this workout posted on competitive athlete Josh Bridges’ YouTube channel on May 19, 2019. As Josh describes it, he was approached by a close friend of SFC Lindsay’s, identified only as “Evan”, during a fitness expo in Utah. During their conversation, Evan told Josh about SFC Lindsay and requested Josh create a workout in his name.

The rep scheme signifies the date SFC Lindsay died and 10 rounds signifies the 10th Special Forces Group.

WOD Tuesday October 1 2019

CrossFit

A, Warm Up

B, “Jack”

20 Minute AMRAP of
10 Push Press 115/75
10 KB Swings 53/35
10 Box Jumps 24/20

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.

Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber, and Abi.

The "Jack" Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Wednesday, September 29, 2010 (100929).

WOD Monday September 30 2019

Yoga Fusion
315pm to 4pm

CrossFit

A, Warm Up

B, “Zachery Tellier”

For Time

10 Burpees

10 Burpees

25 Hand Release Push-Ups

10 Burpees

25 Hand Release Push-Ups

50 Reverse Step Lunges

10 Burpees

25 Hand Release Push-Ups

50 Alternating Reverse Step Lunges

100 Sit-Ups (4 Minute Plank/150 Russian Twist)

10 Burpees

25 Hand Release Push-Ups

50 Alternating Reverse Step Lunges

100 Sit-Ups

150 Air Squats (Butt to Ball)

(35 Minute Time Cap)

Background: Dedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007, of wounds sustained while on a ground patrol in Afghanistan.

The previous April, Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne.

Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions.

After he was burned, Tellier jumped up in the turret to return fire, said Sgt. Michael Layton, a member of Tellier’s unit. A lieutenant made Tellier get out of the vehicle because of his injuries, Layton said.

“Zachary Tellier has to be the biggest hero I’ve ever known or heard of, not just because of what he did, but because of his personality,” Layton said. “He came in the Army because he wanted to be around soldiers and serve his country, and he paid the ultimate sacrifice.”

Tellier is survived by his wife, Sara Tellier of Atlanta, Ga.; his father, David W. Tellier of Groton, Mass.; and his mother, Pamela Rodriguez, of Falmouth, Mass.

WOD Sunday September 29 2019

CrossFit
10am to 11am with Coach Peggy

A, Warm Up

B, 3 rounds of 6-minute row:

3 min. @ 22-24 spm

2 min. @ 24-26 spm

1 min. @ 26-28 spm

Between each round, complete 5 unbroken Turkish Get-Ups on each side, building to a heavy set.

WOD Friday September 27 2019

Yoga Fusion
Canceled for Today Friday September 27

CrossFit

A, Warm Up

B, “Fight Gone Bad”

3 Rounds of
1:00 at each station with 1:00 Minute Rest between Rounds

1 – Wall Balls 20/14
2 – Sumo Deadlift High Pull 75/55
3 – Box Jump 20”
4 – Push Press 75/55
5 – Row for Calories
(Rest 60 seconds between rounds)

WOD Thursday September 26 2019

CrossFit

A, Warm Up

B, Deadlift/Toes to Bar
E2MOM for 5 sets

C, For Time
200 Meter Run (buy in)
into
3 Rounds of
15 Deadlifts 185/125
50 Double Unders (150 Singles)
into
200 Meter Run (buy out)

WOD Wednesday September 25 2019

Yoga Fusion
Cancelled Wednesday September 25 and Friday September 27.

CrossFit

A, Warm Up

B, EMOM x 12 (4 sets of each)
Minute 1 – 10 - Seated Alternating Hammer Curl
Minute 2 – 10 - DB Floor Press
Minute 3 – 30 - Hollow Position Flutter Kicks

C, For Time
10 – 20 – 30 – 20 – 10 of
DB Alternating Snatch 50/35
Box Jump Overs 24/20

WOD Tuesday September 24 2019

CrossFit

A, Warm Up

B, EMOM x 7 of
Clean Segment Pull + Power Clean

C, For Time
22 – 16 - 10
Bar Over Burpees
Power Cleans 135/95

WOD Monday September 23 2019

Yoga Fusion
315pm to 4pm

CrossFit

A, Warm Up

B, Back Squats
Work up to a Heavy 2 rep Back Squat
1:30 rest after each set

C, 12 Minute Clock
800 Meter Run/ Row (buy in)
then
AMRAP of
10 Hand Release Push Ups
20 Russian KB Swings 53/35
30 Double Unders (60 singles)

WOD Sunday September 22 2019

CrossFit

10am to 11am with Coach Peggy

A, Warm Up

B, Workout (Source: Dark Horse Rowing)

10-Minute Power Rowing Workout (Follow Along to Video):

a 10-minute row with a “Power 10” at each minute, damper at 10, power strokes at 18 spm.

Mobility:

Hamstring Stretch with Strap

WOD Saturday September 21 2019

Lift
7am to 830am

CrossFit

A, Warm Up

B, Teams of 2 (one working, one resting, both run)

21 - 15 - 9 reps of

Thruster, 115/75

Strict Pull Ups

then

21 - 15 - 9 reps of

Deadlift, 225/155

Handstand Push-ups, Strict

then

400 Meter Run

21 Bar over Burpees

400 Meter Run

15 Bar over Burpees

400 Meter Run

9 Bar over Burpees

WOD Friday September 20 2019

No Yoga Fusion

CrossFit

A, Warm Up

B, Tabata
8 Rounds, 20 seconds work and 10 seconds rest of

1 – KB Swings 53/35
2 – KB Goblet Squat 53/35
3 – Box Jumps 24/20
4 – Up Downs
5 – Double Unders/ Singles
6 – Wall Balls 20/14

Friday Night Burn
5pm to 6pm
Tabata
8 Rounds, 20 seconds work and 10 seconds rest of

1 – KB Swings 53/35
2 – Row for Calories
3 – Box Jumps 24/20
4 – Assault Bike for Calories
5 – Double Unders/ Singles
6 – Wall Balls 20/14

WOD Thursday September 19 2019

CrossFit

A, Warm Up

B, Front Squat
6 – 4 – 3 – 3 – 2
Every 2 Minutes
Building to a Heavy Double

C, 3 Rounds of
400 Meter Run
12 DB Alternating Snatch 50/35
10 Toes to Bar
(15 Minute Time Cap)

WOD Wednesday September 18 2019

CrossFit

A, Warm Up

B, DB Bench Press/Chest to Ground Push Up
2 Minute Rest between sets

C, For Time
50 Double Unders (150 singles)
25 DB Deadlifts 50/35
50 Double Unders
25 DB Power Cleans
50 Double Unders
25 DB Push Press
50 Double Unders

WOD Tuesday September 17 2019

CrossFit

A, Warm Up

B, 10 Minutes
Build to a Heavy 3 Rep Strict Pull Up

C, For Time
750/500 Meter Row (Buy In)
then
8 Rounds of
5 Pull Ups
10 Up Downs
15 Sit Ups
(20 Minute Time Cap)

WOD Monday September 16 2019

Yoga Fusion
315pm to 4pm

(No Yoga Fusion Wed Sept. 18, Friday Sept. 20)

CrossFit

A, Warm Up

B, Back Squats
6 - 4 - 3 - 3 - 2
90 seconds rest

C, 12 Minute AMRAP of
8 Box Jumps 24/20
10 Wall Balls
200 Meter Run

WOD Sunday September 15 2019

CrossFit
10am to 11am

A, Warm Up

B, Workout (Source: Functional Endurance):

Teams of 2

8 rds of 250m row

partner does 10 burpees,

switching on completion

Immediately into

8 rds of 250m row + 10 burpees

while partner rests,

switching on completion

Mobility:

Hamstring Stretch with Strap

WOD September 14 2019

Lift
7am to 830am

CrossFit

A, Warm Up

B, Teams of 2 (sharing reps equally)
4 Rounds of
50 Double Unders (150 singles)
20 Wall Balls 20/14
10 Power Snatch 115/75

Then

4 Rounds of
16 HSPU
8 Squat Cleans 135/95

Then

4 x 100ft Sled Push