Sep 2014 15
Push Jerk 3-3-3-2-2
 
AMRAP 12
200m Run
12 DB Each Arm GTO
6 Strict Pull Ups
 

Sep 2014 14

Monday 9/15/2014

Posted In WOD

Don’t forget this Saturday we will be holding our Throwdown to benefit the Lowell Junior Football League.  If you haven’t signed up yet get it done! 
 
“Nasty Girls”
3 Rounds for Time
50 Air Squats
7 Muscle Ups
10 Hang Power Clean (135, 95)
 
~post results to comments.
 

Sep 2014 12
For Time
800m Run
30 Strict Pull Ups
800m Run
30 Pull Ups
800m Run
30 Chest to Bar Pull Ups
 

Sep 2014 11

Friday 9/12/2014

Posted In WOD

Push Press 3-3-3-3
 
“Annie”
50-40-30-20-10
Double Unders
Sit Ups
 

Sep 2014 10
Today’s WOD will be in remembrance all those that perished on September 11, 2001.  The workout will not be easy nor should it.  As with any and all of the special hero WODs we do find purpose in each rep, because each one has meaning.   We do this wod for the 343 Firefighters and 60 Police Officers who made the ultimate sacrifice that day.
 
We will be observing 13 seconds of silence at the start of each wod today to mark the 13 years that have passed.
 
“403″
Run 200m
45 Deadlifts (135, 95)
55 Wall Balls (20, 14)
65 Kettlebell Swings (53, 35)
38 Burpees
65 Box Jumps (24, 20)
55 Sumo Deadlift High Pull with Kettlebell (53, 35)
45 Push Ups
30 Walking Lunges with Kettlebell overhead (53, 35)
200m Run
~If wanted wear full fire gear or weighted vest

~post results to comments.

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