Tuesday 09/15/2026

WOD
FOR TIME
75/60 Calorie Row
25 Burpee Box Jump Overs 24"/20"
50 Alt. Dumbbell Snatch 50#/35#
25 Burpee Box Jump Overs 24"/20"
75/60 Calorie Row

Sebastian Mora

Monday 09/14/2026

Strength
EVERY 1:30 (5 Sets)
3 Deadlifts
2 Power Clean
1 Shoulder to Overhead

*Start Moderate and Build to Heavy
(Score is Heaviest Weight)

WOD
7 ROUNDS For Time:
7 Deadlifts 275#/185#
7 Strict Handstand Push Ups

Rafal Wietoszko

Saturday 09/12/2026

WOD
TEAMS OF 2
25:00 AMRAP
2000/1800m Row
100 Kettlebell Swings 55#/35#
100 Kettlebell Box Step Ups (55#/35#)(24"/20")
100 Kettlebell Swings 55#/35#
Max Distance Row in the Remaining Time

(Scored by Total Meters)
*Partner 1 works while Partner 2 rests, switch as needed the entire workout.

Friday 09/11/2026

WOD
"9/11 343 TRIBUTE"
9 ROUNDS FOR TIME
11 Lateral Burpee Over Bar
3 Power Snatch 155#/105#
4 Overhead Squats 155#/105#
3 Bar Muscle Ups

*Today's workout honors the 343 FDNY firefighters who lost their lives on September 11, 2001.