06.26.2023 Member of the Month Brian

Strength
A.  3 sets of 3-position clean + 1 split jerk
(hang clean, hang clean below the knee, floor)
B. 3 sets of 
2 clean lift off to knee + clean + jerk @70-75%
C. 3 sets of
clean + jerk @80%


WOD 
Member of the Month- Brian L
"Easy as 1-2-3"
5 round for time
30 DUs or 30 speed steps
3 heavy power cleans- around 75-80%
3 bar facing burpees
3 muscle ups/C2B pull ups/ pull ups

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

02.18.2023 CrossFit Open 23.1

TEST VARIATIONS
Tiebreak Time
Tiebreak Time
23.1: (14.4 REPEAT)
Complete as many reps as possible in
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
♀14-lb ball to 9-ft target, 95-lb cleans
♂20-lb ball to 10-ft target, 135-lb cleans

Rx’d (16-54)
♀ 14-lb ball to 9 ft, 95-lb cleans
♂ 20-lb ball to 10 ft, 135-lb cleans

Scaled (16-54)
♀ 10-lb ball to 9 ft, hanging knee raises, 65-lb cleans, chin-over-bar
pull-ups
♂ 14-lb ball to 10 ft, hanging knee raises, 95-lb cleans, chin-over-bar
pull-ups

Teenagers 14-15
♀ 10-lb ball to 9 ft, 65-lb cleans
♂ 14-lb ball to 10 ft, 95-lb cleans

Scaled Teenagers 14-15
♀ 10-lb ball to 9 ft, hanging knee raises, 45-lb cleans, chin-over-bar
pull-ups
♂ 14-lb ball to 10 ft, hanging knee raises, 65-lb cleans, chin-over-bar
pull-ups

Masters 55+
♀ 10-lb ball to 9 ft, 65-lb cleans, muscle-ups
♂ 20-lb ball to 9 ft, 115-lb cleans, muscle-ups

Scaled Masters 55+
♀ 10-lb ball to 8 ft, sit-ups, 45-lb cleans, jumping chest-to-bar pull-ups
♂ 14-lb ball to 8 ft, sit-ups, 65-lb cleans, jumping chest-to-bar pull-ups

01.27.2023

 
 Primer
3:00 EMOM
5 power cleans @ 60%
then
every 1:15 for 5:00
4 power cleans @70%
then
every 1:30 for 4:30
2-3 power cleans @ 80%
 
 
 
WOD
CrossFit Open 14.4

MEN - includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row 
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 power cleans, 135 lb.
20 muscle-ups

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 power cleans, 95 lb.
20 muscle-ups

Scaling for this will include hanging knee raises and C2B pull ups or pull ups

Clean weight: RX 135/95  IN  115/75  SC  95/65

10.19.2022

Warm Up

2:00 cardio choice
2 sets
100 feet KB/DB cross body carry- switch at the 50 foot mark- one KB overhead, one KB at your side
5-8 push ups
10 barbell muscle cleans
5 barbell hang power cleans




Primer
6 sets of 2 reps power cleans
set 1-2 @55%
set 3-4 @ 65%
set 5-6 @70%



WOD
"Beers and Sunshine"
24:00 EMOM
min1- 15/10 cals bike or scale to 12/8 cals bike
min2- 5 power cleans 135/95 115/75 95/65
min3- 3 muscle ups or 3 ring dips or 3 strict pull ups

09.13.2022

Warm Up
3 rounds
50 single unders
20 band pull aparts
10 single arm DB Cuban press each side



Mobility https://www.instagram.com/p/CHn3VoLHd-2/
small plates
10 reps of each in a bent over position
A. external rotate + overhead
B. thumbs up letter I
C. palms down letter I





Skill: muscle ups
Check out my google doc for several drills on strict, kip or muscle up https://docs.google.com/document/d/1hufByUhXa2WCVXrqQ-dd8uIRmjNvE5s8v87cDq25EMU/edit?usp=sharing

Work through drills and 2 sets of 10 strict pull ups



WOD
"For Real?"

10:00 AMRAP
2 muscle ups or chest to bars or strict pull ups
10 deadlifts 155/105 135/95 115/75
200m run

05.13.2022

Warm Up
2 sets

1:00 choice cardio
50 feet walking lunges
8 each side KB single leg RDLs
8 each direction KB halos
4 each side KB windmills



Strength
A. Strict Press
5 sets of 3 reps
60-65-70-75-80%

B. T-bar row- use a landmine barbell position with a green band around the barbell
4 sets of 10 reps adding load

Primer
A. 3 sets 3 reps muscle clean + 3 reps tall clean- no more than 40% max clean

B. 3 sets of 3-position clean (floor, knee, mid-thigh) 60%-65%-70%


WOD
"The House"
For Time
4 rounds
3 wall walks
8 power cleans 135/95 115/75 95/65
immediately into...
4 rounds
2 muscle ups or 4 pull ups
6 power cleans 155/105 135/95 115/75