WOD

At Firewall Workout: “Kelly” 5RFT: 400m Run 30 Box Jumps (24,20) 30 Wall-Balls (20,14) At Home Workout: 5 Rounds For Time: 400m Run 30 Jumping Split Squats 20 Goblet Thrusters Goal: <25:00 CAP: 30:00 STIM: Runs should be pushed, not a rest taking around 2:00 to...

At Firewall Workout: Build for 15 minutes: 5 TnG Deadlifts 3RFT: 15/12 Calorie Ski 30 KB Swings (53,35) At Home Workout: EMOM x 15: Minute 1 - :40 Weighted Good Mornings Minute 2 - :40 Deadbugs Minute 3 - :40 Ab Bicycles 4 Rounds For Time: 25 Alternating Single Arm...

At Firewall Workout: Every 5:00 x 5: 15 Pull-ups 15 Push-Jerks (135,95) 15 Bar Facing Burpees 60 Double-unders At Home Workout: Every 5:00 x 5 rounds: 16 Alternating Renegade Rows 20 Single Arm DB Push Presses 16 Burpees 100 Single Unders Goal: <3:30/round CAP:...

At Firewall Workout: Backsquat: 4x6 (Across with the same weight) For Time: 200 Air Squats Every Minute perform 10 Abmat Sit-ups At Home Workout: Rotate Through for 14 Minutes: :28/side Lunge Hold 14 Staggered Weighted Hip Bridges 7/leg Rear Foot Elevate Split Squats...

Rotate through for 12 minutes: 5/side Bottoms up KB Press (:03 Lower) 10/8 Calorie Row (Hard) 2 Rounds for Time: 100m Double KB Bottoms up Carry (26,18) 5 Wall-Walks 50 KB Alt. Lunges (26,18)

At Firewall Workout: AMRAP 24: 10 Strict Burpees 10 Toes-to-Bar 10 Front Squat (135,95) *Rest :45 At Home Workout: AMRAP 27: 28 Single Arm DB Thrusters 21/direction Lateral Bear Crawl Steps 14 Strict Burpees Goal: >6 Rounds CAP: 27:00 STIM: Thrusters are to be done...

At Firewall Workout: For Time: 400m Farmers Carry (70,53) 30 Snatches (95,65) 4,000m Bike 100 Box Jumps (24,20) At Home Workout: For Time: 400m Suitcase Carry 50 Alternating DB Snatches 100 Sit-ups 1 Mile Run Goal: 21:00 CAP: 27:00 STIM: The Suitcase Carry should take...

This Month's recipient could not have deserved this more. You'll see in the Q&A below why everyone at Firewall loves Joe so much and draws inspiration from him day after day. This man is the definition of no excuses. Just like so many of us, there's so many times...

At Firewall Workout: Build for 15 minutes: 10 Cyclist KB Squats (:03 Lower) 5/Leg Single Leg RDL AMRAP 10: 20 Jumping Lunges 15 KB Deadlifts 10 KB Goblet Squats 5 OH KB Swings KB (53,35) At Home Workout: Rotate Through for 14 Minutes: 6 Tempo Goblet Squats (:03...

At Firewall Workout: Rotate for 12 minutes: 6 Push-Press (From Floor) 3 Strict Pull-ups (:03 Lower) :30 Hollow Hold For Time: 100 Push-Press (75,55) Every Break perform 20 Hollow rocks At Home Workout: Rotate Through for 15 Minutes: 8/arm Strict Presses 8/arm Renegade...