04.29.2023 Partner WOD- New York Minute

WOD
 "New York Minute"

For Time (with a Partner)
150 Wall Ball Shots (20/14 lb)
30 Muscle-Ups
30 Clean-and-Jerks (155/105 lb)
Partners switch every minute.

With a running clock, complete the prescribed work in the order written as fast as possible (“For Time“). One partner works at a time. The working partner completes as many reps as possible in 1 minute. Switch every minute, until the 210 total reps are completed.

 Background

This CrossFit benchmark workout, released on January 29, 2023, is CrossFit’s first partner benchmark WOD. The original post featured a demo by FNDY firefighters Andrew Guarrasi and Chris Torres at Park Slope CrossFit @parkslopecrossfit in Brooklyn, New York. The gym is owned by Sam Mina, the treasurer at FDNY CrossFit.

CrossFit asked the FDNY CrossFit team to do the demo. According to The Morning Chalk Up, “Ricardo Roman, FDNY CrossFit president, says when CrossFit HQ asked the team to do the demo it was a huge honor.”

Mina says the intersection of firefighting and CrossFit has always been meaningful in the sport and that fitness has grown increasingly important as their gear gets heavier.

“Already-dark rooms filling with smoke. Suffocating heat. Sky-high heart rate and gear in excess of 125 lb — navigating a burning building is a physical stress test with life-and-death stakes. And the firefighters who do it every day need to be prepared.”

“CrossFit puts you in that setting,” says Andrew Guarrasi — FDNY firefighter and 11th-place Occupational Games Firefighter of 2022.

“No one call is the same as the other,” Chris Torres, CF-L2, says. “Being as physically prepared for whatever might come in any given scenario is a huge factor.”

This benchmark workout is a test of endurance, strength, and stamina. As a partner mash-up of classic benchmark workouts “Karen,” “30 muscle-ups for time,” and “Grace” — builds camaraderie and communication, both critical for a successful mission

10.29.2022 Partner WOD

Warm Up
2 sets
10 shoulder taps each side
10 pike hand to opposite foot
5 deep squat progressions

2 sets
20 seconds single arm lat pull down each side
20 seconds deep squat hold



Snatch warm up
3 reps of each with empty barbell
1. Slow OHS
2. Sotts press to stand
3. Press to OHS
4. Extension and pull under
5. Snatch from the power position


Primer- 3 sets of each movement
1 hang power snatch + 1 power snatch
50-60-65%
then
1 power clean + 1 power clean + jerk
50-60-65%

WOD
"PIt Bull"
with a partner for time
Row 200 calories
you go, I go
min 0:00- complete 30 clean & jerks 135/95
min 6:00- complete 30 snatches 135/95

07.23.2022 Team of 3

 Warm up
2 sets
10 each side Bulgarian split squats
10 each side single leg glute bridge
10 bird dogs
10 dead bugs

then...
2 sets
cardio 1:00 increasing pace every 20 seconds
25 banded good mornings
10 barbell Z press

barbell warm up
3 reps each
clean grip RDL
clean extension
clean high pull
power clean
power jerk


 
 
WOD
"Three Amigos"

Team of 3
30:00 time cap
3 rounds
400m run- together
50 bar facing burpees
6 rope climbs
into
21 clean & jerks 115/85    95/65    45/35
21 clean & jerks 135/95   115/75    75/55
21 clean & jerks 155/105  135/95   95/65
21 clean & jerks 185/125   155/105   105/75
21 clean & jerks 205/135    165/115   115/85

08.31.19 Partner WOD 'Round and Round'

WOD: Round And Round
5 Rounds Each
Partner 1 - Run 200M
Partner 2 - 15 Wall Balls (20/14)

4 Rounds Each
Partner 1 - Row 400 M
Partner 2 - 8 Clean and Jerk (135/95)

3 Rounds Each
Partner 1 - 50 Double Unders
Partner 2 - 25 V-Ups or tuck ups

2 Rounds Each
Partner 1 - 20 Toes 2 Bar
Partner 2 - 15 Thrusters (115/75)

Both working at same time. New round can not begin until both partners complete movement.

03.27.19 'Wirtz'

Warm Up

Coach led dynamic https://www.instagram.com/p/BlmWiCZHGXG/

1. knee hugs
2. groiners
3. walking quads
4. single leg deadlift
5. greatest stretch alive
6. hamstrings
7. glute/hips- #4 stretch
8. inchworms
9. curtsy lunge
 

Primer:

Every 2:00 for 4 sets

1 slow pull power clean (3 seconds to the knee)

1 segmented power clean (pause 2 seconds at the shin, at the knee and at the power position)

3 push jerks

5 air chair swings

*build load to your working weight on the wod*

WOD
Hero 'Wirtz'

    AMRAP in 20 minutes
    7 Burpee Box Jump Overs (24/20 in)
    7 Clean-and-Jerks (135/95 lb)
    7 Toes-to-Bars
    7 American Kettlebell Swings (70/53 lb)
    7 Plyo Push-Ups (45/35 lb plate)

For the plyo push-up, start with your hands on the ground and do an explosive push-up such that your hands leave the ground and end up on top of the plate (that’s one rep). Drop your hands from the plate to the ground and repeat.

This workout requires the use of only one plate for the plyo push-ups.

Scott A. Wirtz, 42, of St. Louis, Missouri, died January 16, 2019, in Manbij, Syria, as a result of wounds sustained from a suicide improvised explosive device. He was assigned to the Defense Intelligence Agency as an operations support specialist.

Wirtz grew up in St. Louis County, attending All Souls School in Overland and graduation from De Smet Jesuit High School in Creve Coeur.

Wirtz is survived by his father, David F. Wirtz, and stepmother, Fran Wirtz; and his mother, Saundra Wirtz, and stepfather, Jack R. Wilson, all of Lake Saint Louis.