WOD

"Posterior"

By Lance Mosley

4/3/20

WOD

For Time:

400m Walking Lunges

"Yeah Yeah"

By Lance Mosley

4/2/20

WOD

5 RFT

200m Run

8 Push Press

12 Bar Facing Burpees

"Just You"

By Lance Mosley

4/1/20

WOD

For Time

100-75-50-25

Sit-ups

Leg Lifts

Russian Twists

Push & Snatch

By Lance Mosley

3/31/20

WOD

10 RFT

10 Wall Balls or Push Press

10 Power Snatch

Clean It Up

By Lance Mosley

3/30/20

WOD

3 RFT

400m Run

10 Power Cleans

200m Run

5 Squat Cleans

"Thomas Haskell Jr."

By Lance Mosley

3/21/20

“Thomas Haskell Jr”

50 Back Squats 95/135

10 Box Jumps 24/30”

40 Back Squats

20 TTB

30 Back Squats

30 Burpees

20 Back Squats

40 Ab Mat Sit-ups

10 Back Squats

50 Dubs

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This Firefighter Hero WOD is dedicated to Thomas J. Haskell, Jr., FDNY, Division 15, who was killed on September 11, 2001. Thomas T. Haskell Jr., 37, of Massapequa Park was battalion chief of Ladder Co. 132 in Brooklyn.

Haskell's late father, Thomas Haskell Sr., had also been a New York City firefighter. The younger Haskell joined the ranks before he even graduated college. At age 21, he became a fireman while completing his degree in night school at St. John's University. After 16 years, he had worked his way up t...

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"Quince"

By Lance Mosley

3/20/20

WOD

5 RFT

15 DL 155/225

15 DB Power Cleans 35/50

15 HSPU

HWOD

Same except 105/155; DB 20/30 and Strict Press 35/45

"Back It Up"

By Lance Mosley

3/19/20

WOD

AMRAP in 20 min

25 AB Mat Sit-ups

200m Run

20 Renegade Rows 35/50

200m Run

15 Jumping Squats

HWOD

Same except RR 20/30

EWOD

"Wall Flower"

By Lance Mosley

3/17/20

WOD

10 RFT

10 Wall Balls
10 Power Snatch 65/95

HWOD

Same except Snatch 55/75

Update!!!

By Lance Mosley

‼️ REMINDER ON CLEANING PROTOCOL‼️ Please make sure to follow all these steps! We are also mindful of personal space, there is plenty of room and if you choose to workout outside the gym we can accommodate.
Our Staff is following cleaning protocols to make sure the facilities are disinfected.
If you have any questions please DM us or talk to any of the coaches.

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