(2) 15 minute AMRAPs
(back-to-back ABA style)
15 min. AMRAP 1
10 Handstand Pushups
10 Push-ups
10 Ring Dips
15 min. AMRAP 2
10 Deadlifts (bodyweight)
10 Pull-ups
10 Ring Rows
**E5MOM run 200m
300m run or 750m bike
Achilles stretch
10m quad stretch
10m lateral lunge
*3 rounds of*
15 DU’s/singles or 5/3 cal bike
10 Russian twists (r/l=1)
5 jump squats
5 Rounds For Time:
25 Double Unders
35 KB Swings 53/35
45 Air Squats
This Firefighter Hero WOD is dedicated to Raymond Murphy, FDNY, Ladder 16, who was killed on September 11, 2001. Ray was the fourth of five sons born to Edward J. and Eileen Murphy. Older Brothers William, Robert and Edward preceded him, and he was an older brother to Kenneth. When he was six, Ray’s family moved from the Yorkville section of Manhattan , to the Castle Hill section of the Bronx . Ray spent the next 13 years growing up in the Castle Hill Housing Projects, a neighborhood comprised of every ethnic and racial background imaginable. By all accounts, Ray had a wonderful childhood. He seemed to have been born with the effervescent personality we would all come to know later in his life. Indeed, friendships made by Ray as a child lasted throughout his lifetime. Dennis, Smitty, Bombo, and the rest of the Castle Hill crew remained close even as they raised their own families. Ray also met his first and only true love, Linda, during the Castle Hill years. Ray’s parents felt it was important that their boys attend parochial school. They wanted to have the values of family and religion they taught in their home to be reinforced in their children’s education. It was a theme that would remain with Ray as he and Linda raised their own family. Education was so important to Ray’s parents that Ray’s mom would work nights in a bank specifically to pay tuition for her boys. Ask any of Ray’s brothers and they will say the same thing. Ray was special! As a child, Ray never complained, he displayed qualities of compassion, fairness and love towards family and friends that would only strengthen into manhood. Ray would follow his brothers in school at Holy Family Grammar School and St. Raymond’s High School. In 1973, Ray’s parents, with Ray and Kenny in tow, moved to the Bronx neighborhood known as Throgs Neck. Ray learned to love this area so much he decided to raise and educate his children and build his house right there in that same neighborhood.
24 minute AMRAP:
4x 100m DB Farmer Carry 50s/35s
40 Abmat sit-ups/ 35/25 Cal Bike (partners complete each task, working at the same time, before switching movements. So 80 sit-ups/70/50cals total)
4x 100m Front Rack DB Carry
40 Abmat Sit-ups/ 35/25Cal Bike
4x 100m S.A. OH DB Carry
40 Abmat sit-ups/ 35/25 Cal Bike
*Split Carry, one athlete works at a time.
3, 2, 1, go.. one person does 100m Farmer Carry, while other partner rests. Complete 4 sets as a team before moving to the sit-ups/ bike. One athlete is working to finish 40sit-ups while other athlete is on the bike finishing the calories, switch when done and continue to work on the movement you haven’t completed. You must complete all reps before switching.
Rx+= add in 10 Ring Muscle Ups after the sets of carries, split work with partner any way.
GHD sit-ups
Score= total reps
100m= 1 Rep
combine sit-ups and calories completed
400m run
PVC pass throughs & around the worlds
*2 rounds of*
10m Bear crawl
10m crab walk
10 ring rows
10 bar touch burpees
10 Minute EMOM:
5 Strict Pullups
5 Strict Dips
*This will be a 9 week cycle to improve shoulder strength and stability with our pulling and pushing movements. You may scale accordingly by reducing reps or using bands. Note: use bands before you reduce the reps. If you complete this on the minute for 2 cycles, add 1 rep. It is encouraged to go unbroken, however it counts as a completed complex if you are able to do the 5 strict pullups and 5 strict dips within the minute for 10 sets.
4 Rounds For Time:
400m Run
21 Toes to Bar
12 Burpee Box Jump Overs 24/20″
400m row
10m elbow/reach stretch
iron cross
thread the needle
90/90 hip stretch
*3 rounds of*
3 power cleans 45/35
3 push jerk
3 back squats
6 kip swings /pull-ups
3 Pause Back Squats (Hold 3 seconds at the bottom position) Stayactive and keep tension throughout body at the bottom.
Rest 2 minutes between sets.
*Build in weight as you go.
10 Minute AMRAP:
2-4-6-8…
Power Clean and Jerk 135/95
Chest to Bar Pullups
Rx+= 185/135, Bar Muscle Ups
Score= Rounds and reps
400m run
couch stretch
pigeon stretch
5 therapy squats
*3 rounds of :20 sec of work*
-jumping jacks
-air squats
-mt. Climbers
-handstand hold
Spend 10-12 minutes working on these drills to warmup and improve your pistol movement.
-Seated Leg Raises
-Pistol Hold on Box
-Toe Supported Pistols
-Pistol Leg Raises on Box
-Switching Pistol Hold at bottom position
-Pistol
pistol squat • Instagram
21 Minute EMOM:
Min 1- Cal Ski/Row
Min 2- KB Swings 70/53
Min 3- Pistols (Switch legs every 5 Reps)
Score= Total Pistols
This is just a friendly reminder for everyone to remember a few things that make Turn 2 a next level CrossFit gym!!
-Wiping down equipment and area where you worked out.
-Waiting until everyone has finished the workout to put away equipment or start cleaning up.
-Remembering all belongings after a class.
-Keeping cubbies organized and clean.
Thanks!
On a 10:00 clock
300m run or row
10m spiderman crawl
PVC pass throughs & around the worlds
*AMRAP of*
5/3 cal ski
5 PVC banded OHS on rig
20m Bear crawl (forward & backward)
Build in weight each set. Score heaviest weight completed.
Rest 2 minutes between sets.
For Time:
3 Rounds-
25 Wallballs 20/14, 10′
3 Squat Snatches 95/65
into…
3 Rounds-
25 Wallballs 20/14, 10′
3 Squat Snatches 115/75
Rx+=135/95, 155/105
3min Bike/Ski/Row
10m spiderman lunge with reach
10m bear crawl
10 sumo squat
20 banded pull aparts
15 banded presses
10 Lu Raises
2 Rounds:
5 High power clean
5 Front squat
5 Tall Clean
2 Rounds:
5 Shoulder Press
5 Push Press
5 Push Jerk
1st EMOM:
1 Tall Jerk+1 Jerk Balance+Split Jerk
2nd EMOM:
2 Squat Clean+1 FS
Does not have to be unbroken.
