Friday Open 19.1

15min AMRAP

19 WB (20/14)

19 Cal Row

Measure = reps

Details and scale options available at box

Thursday 2-21-19


Bench Press



50 DU’s Buy in, then..,

Complete in any order

50 Strict Pullups

50 WB

50 Cal Row

50 WBSU (20/14)

50 KBS (53/35)

Then, 50 DU’s to finish.

Wednesday 2-20-19


Snatch Complex

Power Snatch + Hang Squat Snatch + Squat Snatch + Snatch Balance

5-7 heavy sets

20min Time cap



6 Power Snatches (95/65)

5 Burpees over bar


50 Push-Up and 100 DU’s

Tuesday 2-19-19


Strict Press


Push Press


20min Time cap to establish heavy 1


20min AMRAP

12 Sand Bag Step ups (24/20)

20 Ring Rows

3 Power Cleans (185/125)

200m Run

Monday “President’s Day” 2-18-19


Back Squat


Hero WOD

“Dennis McHugh”

15min AMRAP

Ascending Ladder of 3 starting at 3 of..,

Front Squats (135/95)


This Firefighter Hero WOD is dedicated to Dennis McHugh, FDNY, Ladder 13, who was killed on September 11, 2001.

The sun shone brightly on St. John the Baptist Roman Catholic Church in Piermont, and the air was warm. But the hearts of Dennis P. McHugh’s friends, family and colleagues appeared heavy as they remembered the father of three from Sparkill, one of the hundreds of New York City firefighters missing since responding to the Sept. 11 terrorist attack on the World Trade Center.

“We just want to say, ‘So long, buddy,’ ” said Dermid Kelly, who helped deliver the eulogy for the friend he had known since second grade. “We’ll always love you, and we’ll miss you. Take care, buddy.”

Kelly remembered meeting McHugh in the second grade and watching as the new kid in class headed straight for the fireman’s pole on the school playground. A transplant from the Bronx, McHugh played the tough kid, Kelly recalled, and slid down the pole head first.

“Obviously, my next stop with Dennis was to Mrs. Grace, the school nurse,” Kelly recalled.

Michael McHugh spoke of a brother with a goofy grin and a sharp sense of humor who often made himself the punch line of jokes and someone who was more than a sibling.

“He was an older brother by birth, but he was a great friend by choice,” Michael McHugh said of his brother, who abandoned a career in finance to pursue his calling as a firefighter. Another McHugh brother, Tom, is a fire marshal with the New York Fire Department.

Dennis McHugh always knew the right thing to say and was always available to lend a sympathetic ear in times of distress, his brother Michael said.

Saturday What! 2-16-19



800m Run

30 KBS (70/35)

30 Pull-ups

Friday 2-15-19


Hand Stand Push ups



Open WOD 17.4

13min AMRAP

55 DL

55 WB

55 Calorie Row


Scaling options available

Wednesday 2-13-19


Ring MU Progressions/ Drills


2 Rounds of

30 Burpee Box Jumps (24/20)

20 C2B (RX+ =BMU)

Then, 200m Farmers carry (50/35)

Tuesday 2-12-19


3 Power Snatches

10min EMOM

Add weight every 3min, last min go AHAP


21 OHS (95/65)

40 DU’s

1 Rope Climb

15 OHS (115/85)

60 DU’s

1 Rope Climb

9 OHS (135/95)

80 DU’s

1 Rope Climb

15 OHS (115/85)

60 DU’s

1 Rope Climb

21 OHS (95/65)

40 DU’s

1 Rope Climb

Monday Feb. 11th 2019


CF4P Benchmark WOD

500m Row

20 Pull ups

20 DL (225/135)

20 sit-ups

20 WB (20/14)

20 Burpees

20 KBS (62/35)

400m Run