Saturday's Partner Hero WODs!

August 23, 2019

Saturday morning partner Hero WODs! SO FUN!!!


Saturday Aug. 24, 2019


BEAST Bootcamp:

7-7:45am - #45: 45 minute heavy weight class which may vary between partner workouts, 1 minute max burnout, exercise elimination, and reps for time in a BA-BOOM fashion!.

7:45-8:30am - Boot Camp: A total body work out going back to that old "Boot Camp" style. This class is appropriate for all levels, and the trainer will show modifications when needed! As with all our classes, you can expect a new class routine each week!.





In 12:00, try to complete 2 rounds of:

30 Mountain Climbers

10 Cossack’s Lunges

10 Handstand Kick-ups

10 Ring Rows

10 Hanging Scapular Activations

100m OH Single arm Waiter’s Walk (50m each arm)

10 Table-Top Knees to elbows per side


Stretch in remaining time




“Jordy’s Goodbye”


For Time (with a Partner):

400 meter Farmer Carry 35/53

100 Air Squats / Plank Hold

90 Pull-Ups (sub ring rows) / Superman Hold

80 Sit-Ups / Wall Sit Hold

70 Burpees / Hang Hold

60 Hand-Release Push-Ups / Handstand Hold

50 Buddy Deadlifts 155/225

400 meter Farmer Carry 35/53


To start, partners do the farmer carry together (each athlete carries two kettlebells (or DBs), one in each hand). For the next five movements one partner works while the other partner ‘holds.’ If one partner takes a break, partners switch positions then continue. The buddy deadlifts are performed with a single bar, both partners lifting it together.


This WOD, named for Jordy van der Ploeg of the Korps Mariniers (Netherlands Marines) was created by coach Gert Dillen (of Crossfit Kampen) and Jordy before he left for duty in Afghanistan. Jordy says the idea for a buddy WOD was inspired by the fact that he is in the Marines, because "communications is important, as you work at the same time." The bodyweight movements are also a nod to his military position. The movements were chosen to make you "use your whole body."





Crossfit (10am)



See Unloaded



15 minutes to build up to a heavy set of 3 front squats

Then, perform 2 sets of 10 reps at 65% of your heavy set with 1 minute rest in between sets (in remaining time)




“Kevin Bracken”


For Time (with a Partner):


Deadlift Hold (135 lb)

40 Air Squats


Back Squat Hold (135 lb)

40 Sit-Ups


Plank Hold

40 Push-Ups


Deep Squat Hold

40 Burpees


Each set of movements should be performed by the pair alternately before moving on to the next set of movements (therefore each movement is performed by BOTH athletes, one and then the other). If the person holding deadlift, back squat, plank, or deep squat hold drops the bar or comes out their plank or deep squat hold, the partner cannot continue until the bar is back in the hold position. Feel free to help partner get the barbell in the back squat hold position.

This Firefighter Hero WOD is dedicated to Kevin Bracken. As mentioned by the Bravest Memorial FDNY, the morning of the attacks, Kevin Bracken and his wife, Jennifer Liang, left their Upper West Side home together and parted company at the polling booths, where the couple said goodbye for the last time, said Kerry Katz, a longtime family friend.


Shortly after arriving at his firehouse, Engine Co. 40-Ladder Co. 35 on Amsterdam Avenue, Manhattan, Bracken was dispatched to the World Trade Center. He and his unit of 10 others, reportedly never made it out of the towers.





Open Gym (11-12)

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