Please join us today for a special New Years Day Hero WOD at 10 a.m.
What is a Hero WOD?
Traditionally they are workouts that have been created in honor of heroes who have died in the line of duty. Many are named after men and women who have lost their lives fighting in war or right here at home defending and protecting their community as police officers, firefighters, and paramedics.
What is the point of a Hero WOD?
Honor. The point of a Hero WOD is to honor the fallen and to remember the sacrifices that they have made. For you, it means giving your all during the workout for those who have already given all they have to offer for you and the rest of our community.
Happy New Year! We will see you there!
This Firefighter Hero WOD is dedicated to Dana Hannon, FDNY, Engine 26, who was killed on September 11, 2001.
Hannon now is one of six firefighters from Engine Co. 26, midtown Manhattan, missing in the World Trade Center disaster. He last was seen on the fifth floor of Tower One.
Hannon's first job in New York was with Ladder Co. 34 in Washington Heights, but after a year there, he rotated to Engine Co. 26.
Recently, Hannon had been lecturing as part of the Fire Department Instructors Conference. "He was always taking classes at the Bergen County Fire Academy. His appetite for learning about firematics was insatiable," his sister said. "He was born to be a fireman. I know that. But it doesn't make this any easier." Beside his father, sister and fiancee, Hannon is survived by his mother, Gaye.
You On Crack?
American KB Swings 53/35
Ab Mat Sit Ups
Goblet Squats 53/35
OH Walking Lunge with Plate 45/25
Shoulder To OH 95/65
Med Ball Russian Twists 20/14
With both partners working at the same time, Partner A will do one movement while Partner B does the other movement, then switch. Each partner must complete their movement before switching and both must complete the movements before moving on to the following set.
14 Minute AMRAP
9 Russian KB Swings 35/26
At the top of every minute do 3 burpees
No 5:15 a.m. or 9 a.m. Class
5×5 @ 70%
30 Single Arm DB Push Press 50/35 lbs
(15 per side)
20 Toes to Bar
Handstand Walk (Bear Crawl) One length of the gym
Every minute on the minute
Even minutes - Max effort row for calories
Odd minutes - 5x Deadlift (75% 1RM)
Repeat this couplet until you reach 300 cals on the rower
AMRAP in 12 minutes
Christmas Cookie Workout
5 minute Row
100 Ab mat sit ups
80 Air Squats
60 HR Push Ups
40 Alternating Lunges
20 Walk Outs
5 Minute Row