Workout of the Day

5 Rounds:

Run 1 Lap Together

30 Wall Balls (20/14)

30 Burpee Box Jumps (20”)

*Partners must run together each round. Walls Balls and BBJ can be partitioned however they like. Partners must split work equally. Example: 3 round of 10WB & 10 BBJ. Partners can work at the same time but not on the same movement.

HERO WOD: Robert King Jr.


Posted from Wodwell.com


This Firefighter Hero WOD is dedicated to Robert King Jr., FDNY, Engine 33, who was killed on September 11, 2001.

Robert C. King Jr., 36, of Bellerose Terrace, was a member of the New York City fire department's Engine Company 33 in Manhattan. He died in the north tower.

It was one of those simple, wonderful weekends families have as summer winds down. For the King family, it would be the last. Robert King, his wife, Theresa, and their two young sons and a daughter had come to his parents' house in upstate Ellenville for a barbecue.

King made lemon chicken and rice, and as they were leaving he lay in the driveway to show his 3-year-old daughter how to do snow angels - even though it was September.

"He was a wonderful father," Audrey King said of her son. He knew just what clothes to bring for an overnight and how to fix his daughter's hair.

He was also a gifted carpenter. At the firehouse he made a trestle table that seats 25, and a watch desk. At home he made bunk beds for his boys and a jewelry box and birdhouse for his mother.

He also built relationships, she said. The youngest of her three children, King "was the one who held the family tight. He just held everybody together," his mother said. "That changed after he was gone; he was my only son, and I waited so long for him. He was very special."

But, she said, had he lived when so many of his comrades had died, it would have changed him forever. "If he had lived and had seen that mess, I honestly believe he wouldn't be right," she said.

Workout of the Day

00:00- 15:00

Build to a heavy single Push Press


Set bar to 60%


Robert King Jr.

10 Minute AMRAP

5 Push Press @ 60%

5 Sit Ups

5 HSPU (H.R Push ups)

5 Sit Ups

Week 5 Nutrition Challenge

Workout of the Day

A.) 8 Min Gymnastics EMOM


2 Pull Ups + 2 Chest to Bar + 2 Toes to Bar + 2 Bar Muscle Ups (Scale to 1)


A.) 2 Arch Hollow + 2 Arch Hollow Pull Down + 2 Kipping Pull Ups

B.) Butterfly Swing: Progressing to full rep over 5 swings


A.) 10 Scap Pull Ups + 8 Arch to Hollow

B.) 8 Minute AMRAP

15 Deadlift (185/125)

50 Singles

*light weight. Could manage 25+ reps unbroken.

*Quick sets on DL (2-3 max)

*keeping breaks under 10”

*Fast turnover W/ solid form


Snatch Work: Snatch balance, Snatch High Pull, Snatch

Running Program Released


Workout of the Day

A. ) 4-5 Sets:

20 Side bend Planks Right

20 Jack Knife

20 Side Bend Planks left

20 Alternating Wall Press Dead Bugs

B.) For Time:

1 Lap Over Head Walk

  • Double kettlebell/DB or use a plate.

  • Not unbroken

  • Can walk a maximum of 50m at a time before needing a break

  • No Running or “wogging” (Walk jog)

  • *Score is load + Time

Where's the RX?


Workout of the Day

5 Sets:

For Time:

8 Box Jump Overs

4 Hang Cleans (Moderate Weight)

12 Calorie Row

Rest 2 Minutes

*Pick a Sustainable weight that you can perform 4 quick, unbroken reps. This should feel heavier, relying on a more powerful shrug/ Pull under the bar.

*For Box jump overs, pick a height that allows you to move fast. Box jumps should be completed under 30”.

*Score is total time including rest. Also record the loan on your hang clean

Labor Day Hero WOD


Workout of the Day


For Time (in a Team of Four)

300 Pull-Ups

400 Push-Ups

500 Sit-Ups

600 Air Squats

In a team of four, two people may work at a time. Reps are cumulative for all team members. All reps of each movement must be completed before moving on to the next movement (i.e. finish all pull-ups before moving on to the push-ups).