Stallions
WEDNESDAY
BENCHMARK WEEK!
Rest 3 minutes between heavy attempts.
12 Bodyweight Deadlifts
21 Box Jumps (20″)
*Assault Bike: 1000m.
Stallions
THURSDAY
BENCHMARK WEEK! NEW CFIH BENCHMARK WOD!
4 Front Rack Dumbbell Lunges, Alternating Legs
*Row: 9/6 Cals
Stallions
FRIDAY
BENCHMARK WEEK!
Rest 3 minutes between heavy attempts.
200m Run
This Firefighter Hero WOD is dedicated to Denis Germain, FDNY, Ladder 2, who was killed on September 11, 2001.
Ladder Co. 2 lost 10 firefighters that terrible Tuesday. Germain lived in Tuxedo and served the FDNY for seven years, receiving three citations for bravery during his time with Ladder 2. He went missing the morning of September 11 and wasn’t recovered until April 9, 2002. After his body was recovered, more than 500 people paid tribute to Germain during a special service at St. Joan of Arc Church in Sloatsburg.
*NOTE: This is a hero workout and the prescribed weight is 135/95lbs, but we recommend dropping the intensity down as reflected by our adjustments above.
Stallions
SATURDAY
9am Community Class
BENCHMARK WEEK!
9 Burpees
*One person completes one full round while the other rests.
10am Members Class!
1. Front Squat – Build to heavy set of 5 in 15 minutes. No tempo but show control. If the PR is there, go for it! Rest 3 minutes between heavy attempts.
9 Burpees
OR
B. “Jay” Individually.
This British Hero WOD is dedicated to Lance Corporal James Brynin.
In the early hours of 15 October 2013, the BRF deployed from Camp Bastion into the Nahr-e Saraj district of Helmand province to counter an imminent threat to both the Afghan population and the International Security Assistance Force. Toward the end of the operation they became the target of enemy fire. Together with a sniper and machine gunner of the BRF, Lance Corporal Brynin returned fire, but while extracting from the area he received a fatal gunshot wound.
Colts
WEDNESDAY
BENCHMARK WEEK!
Rest 3 minutes between heavy attempts.
21 Box Jumps/Step-Ups (20″)
*Assault Bike: 1000m.
Colts
THURSDAY
BENCHMARK WEEK! NEW CFIH BENCHMARK WOD!
4 Front Rack Dumbbell Lunges, Alternating Legs
*Row: 9/6 Cals
Colts
FRIDAY
BENCHMARK WEEK!
Rest 3 minutes between heavy attempts.
200m Run
Colts
SATURDAY
9am Community Class
BENCHMARK WEEK!
9 Burpees
10am Members Class!
1. Front Squat – Build to heavy set of 5 in 15 minutes. No tempo but show control. If the PR is there, go for it! Rest 3 minutes between heavy attempts.
9 Burpees
OR
B. “Jay” Individually.
Mustangs
WEDNESDAY
BENCHMARK WEEK!
Rest 3 minutes between heavy attempts.
21 Box Jumps (20/16″)
*Assault Bike: 800m.
Mustangs
THURSDAY
BENCHMARK WEEK! NEW CFIH BENCHMARK WOD!
4 Front Rack Dumbbell Lunges, Alternating Legs
*Row: 8/5 Cals
Mustangs
FRIDAY
BENCHMARK WEEK!
Rest 3 minutes between heavy attempts.
150m Run
Mustangs
SATURDAY
9am Community Class
BENCHMARK WEEK!
8 Rounds For Time (4 Each):
22 Air Squats
9 Tuck-Ups
6 Burpees
10am Members Class!
1. Front Squat – 3×5 reps moderate load across but slightly heavier than last week. No tempo but show control. If the PR is there, go for it! Rest 3 minutes between heavy attempts.
9 Burpees
OR
B. “Jay” Individually.
This week is intended for you to establish baseline numbers, a starting point, on your path to improvement! With that in mind, it will be demanding if you go all in. Take an additional rest or recovery day this week if needed and have some fun!
Join us in the CFIH Inner Circle for our next live training! Whether you’re joining us live or watching the recording, we will teach how to set yourself up for success in 2021! Time TBA. Stay tuned!
Saturday, January 16th: 10 Year Anniversary “Naked” Photoshoot! Email us at info@crossfitironhorse.com to book your spot!
