Wednesday 9-30-26

 Wednesday 9-30-26

Conditioning:

EMOM x 16

Minute 1: 10 Burpees Over the Bar

Minute 2: 40 Double Unders

Minute 3: 16 Wallball Sit-ups (20/14)

Minute 4: 16 Overhead Wallball Lunges (20/14)

Accessory Strength:

Seated KB Strict Press

KB Cyclists Squats

Tuesday 9-29-28

 Tuesday 9-29-26

Conditioning:

AMRAP 25

5 Shuttle Runs

10 Box Jumps (24/20)

15 DB Clean and Jerks (50s/35s)

20 V-ups

*Each round, add 5 Shuttle Runs

Mobility Flow

Monday 9-28-26

 Monday 9-28-26

Bench Press

Conditioning:

4 Rounds

20 Calorie Row

20 Wallballs (20/14)

Cap 12:00

Saturday 9-26-26

 Saturday 9-26-26

Teams of 2

AMRAP 6

3 Push-ups 

5 Chest to Bar Pull-ups 

7 Air Squats

Rest 2:00

AMRAP 6

2 Bar Muscle Ups

4 Lateral Jumps Over Parallette

6 Alternating Pistols

Rest 2:00

AMRAP 6 

1 Wall Walk

3 Burpees

5 Broad Jumps

Friday 9-25-26

 Friday 9-25-26

Conditioning:

4 Rounds

Work :30/Rest :30

Ski Erg Calories

Sled Push/Pull (250/205)

Toes to Bar

Sandbag Cleans (150/100)

Echo Bike Calories

Rest

*Score is total reps.

Accessory Strength

Wednesday 9-23-26

 Wednesday 9-23-26

Bench Press

TRU TEAM WOD 3

Teams of 2 

6 Rounds

15 WB

15 WB Sit-ups

15 WB Lunges

P1- Completes one full round

P2- Completes Deadlift Static Hold

*4 Syncro Burpee Penalty if bar is dropped

WB (20/14)

BB (185/135)

Cap 14:00

Tuesday 9-22-26

 Tuesday 9-22-26

Conditioning:

On the 5:00 x 4

500 Meter Row

6 Chest to Bar Pull-ups

12 Kettlebell Swings (53/35)

Skill EMOM x 9

Minute 1: 3-5 Bar Muscle Ups

Minute 2: 3-5 Wall Walks

Minute 3: Rest

Monday 9-21-26

 Monday 9-21-26

OLY COMPLEX

Conditioning:

“TRU WOD 4”

1-2-3-4-5-6-7-8-9-10

Power Cleans

10-9-8-7-6-5-4-3-2-1

Lateral Burpees Over the Bar

*25 Double Unders between each set

Cap 16:00

BB (135/95)

Saturday 9-19-26

 Saturday 9-19-26

Teams of 3

Buy In: 15 15 Ft Rope Climbs

3 Rounds

10 Syncro DB Thrusters

20 Syncro DB Floor Press

30 Syncro DB Deadlifts

But Out: 15 15 Ft Rope Climbs

DB (50s/35s)

Cap 25:00

Friday 9-18-26

 Friday 9-18-26

Conditioning:

AMRAP 15

100 Ft DB Front Rack Carry

25 Ft DB Front Rack Walking Lunges

20 Alternating DB Snatches (50/35)

25 Ft DB Farmers Carry Walking Lunges

100 Ft DB Farmers Carry

DB (50s/35s)

Accessory Strength

Wednesday 9-16-26

 Wednesday 9-16-26

Teams of 2

AMRAP 25

20 Calorie Row

30 Plate Squat Press Outs

20 Calorie Row

30 Lateral Plate Hop Overs

20 Calorie Row

30 Plate Ground to Overhead

*Every 5:00, 20 Rotational Plate Passes

Plate (35/15)

Tuesday 9-15-26

 Tuesday 9-15-26

Conditioning:

On the 2:00 x 6

10 Box Step Ups

8 Box Dips

6 Box Get Overs

Box (24/20)

Accessory Strength

Monday 9-14-26

 Monday 9-14-26

EMOM x 20

Minute 1: 40 Double Unders

Minute 2: 30 Mountain Climbers

Minute 3: 20 Kickouts 

Minute 4: 10 Push-ups 

Minute 5: Rest

Finisher!

15-10-5

V-ups

Air Squats

Saturday 9-12-26

 Saturday 9-12-26

Teams of 2

AMRAP 20

400 Ft DB Farmers Carry

20 DB Box Step Overs

30 DB Seated Press

40 DB Deadlifts

DB (50s/35s)

Every 4:00, both complete 10 Tuck-ups

Friday 9-11-26

 Friday 9-11-26

“TWIN TOWERS”

Buy-In: 2,001 Meter Row

Directly into

9 Rounds 

11 Burpees

3 Hang Cleans (135/95 lb)

4 Pull-Ups

3 Overhead Squats (135/95 lb)

This collective Hero workout is dedicated to the 343 FDNY firefighters who were killed on September 11th, 2001, in the terrorist attack on the World Trade Center.

The workout was designed by Coach April Fralick of CrossFit Loganville @crossfitloganville (Loganville, GA, USA). They first performed the workout in 2016 and have done it every year since then.

The rep scheme signifies the date of the attacks and the 343 firefighters killed in the incident.

We are honored to complete this workout as a community.🇺🇸🇺🇸🇺🇸

Wednesday 9-9-26

 Wednesday 9-9-26

Bench Press

Conditioning:

On the 3:30 x 4

5 KB Sumo Deadlift High Pulls

10 Kettlebell Swings

15 KB Goblet Squats

KB (53/35)

Tuesday 9-8-26

 Tuesday 9-8-26

Snatch Technique

Conditioning:

AMRAP 7

3 Snatches (135/95)

6 Alternating Pistols

9 Toes to Bar

Immediately into…

7:00 to establish Heavy Snatch (Power/Squat)

Saturday 9-6-26

 Saturday 9-5-26

Teams of 2

AMRAP 20

30 Calorie Row

20 Push-ups

30 Deadlifts (185/125)

20 Archer Rows

30 Kickouts

20 Toes to Bar

Friday 9-4-26

 Friday 9-4-26

Clean and Jerks

Conditioning:

50 Double Unders

21 Thrusters

50 Double Unders 

15 Thrusters

50 Double Unders

9 Thrusters

BB (95/65)

Cap 8:00

Wednesday 9-2-26

 Wednesday 9-2-26

Bench Press

Conditioning:

Teams of 2

AMRAP 18

18 WB Push Press to Target

18 WB Box Step Overs

18 WB Frog Hops

* Every 3:00, 10 Sit-up WB Passes

WB (20/14)

Box (24/20)