Month: October 2018

Group Warm up 

Group Mobility 

Every 7 minutes, for 28 minutes – 4 rounds. 

500m Row 

15 Toe to bar 

30 Push ups – 

RX+ 20 Handstand push ups 

Group Warm up 

Group Mobility 

Strength – Yoke carry! 

Every 3 minutes, for 7 sets – 140ft yoke carry. Add weight each set if possible. 

For time: 

1 mile / .8 bike 

10 Ring muscle ups 

20 Shoulder to overhead 

30 Backsquats – from the floor 

40 Slam balls (40/20lbs) 

RX (155/105lbs) 

Lv.2 (115/85lbs) 

Group Warm up 

Group Mobility 

WOD ( Workout of the Day ) 

"Dork" 

6 rounds for time of: 

60 Double unders 

30 Kettlebell swings – American (53/35lbs) 

15 Burpees 

Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine – alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that. 

He had a big presence in his local CrossFit community, coaching and training at several affiliates. He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members. 

Group Warm up 

Group Mobility 

Strength – 4 sets. 
1.) 12 walking lunges – Barbell, alternate steps. Build to a heavy 12. 
– Rest 20 seconds – 
2.) 20 Banded wood chops – keep band tension the same. 
– Rest 1 minute – 

12 minute AMRAP 

2 Box jumps (30/24") 

2 Burpee dumbbell deadlifts – RX (50/35lbs) Lv.2 (35/20lbs) 

4 

4

6

6 etc.. until the time expires. 

Group Warm up 

Group Mobility 

Strength – Every minute on the minute, for 12 minutes – 4 sets. 

1.) 3 high hang power cleans 

2.) 2 Hang power cleans – 1 above the knee & 1 below the knee. 

3.) 2 Low hang power cleans – "2 off the ground. 

*Add weight after hitting all positions! Focus should be on technique today. 

On a 18 minute clock: Perform 5 rounds of the assigned work… then with any remaining time  establish a 1 rep max power or squat clean. Your score is total weight successfully lifted. 

18 minutes to complete: 

5 Rounds 

200m run 

12 sit ups – RX+ GHD 

9 Power cleans – RX (115/85lbs)  Lv.2 (85/65lbs) 

With remaining time find a heavy power or squat clean. 

Group warm up

Group Mobility 

Strength – 3 sets 

1.) 12 seated dumbbell strict press – (6R/6L) *Move up in weight if possible. 
– Rest 20 seconds – 
2.) 6 Strict chin ups – 3 second negative on each rep. 
– Rest 20 seconds –
3.) 1 minute sandbag hold – bearhug style. Use the heaviest weight possible. 
– Rest 1:30 –

Every 4 minutes, for 20 minutes – 5 rounds. 

Row 300/250m 

20 Dumbbell push press (10R/10L) 

RX (55/35lbs) Lv.2 (35/20lbs) 

*Score is slowest and fastest round times added together. 

Please join us at 10 for a free community workout!! Looking forward to meeting everyone! 

Group Warm up 

Group Mobility 

Strength 

10 Rounds of: 150ft single arm farmers carry  (75ft/75ft) – Rest 60 seconds between rounds. Use kettlebells or dumbbells for all sets!! Build in weight from round to round. 

WOD ( Workout of the Day ) 

For time: * 13 minute time cap 

50 Power snatches * Every 2 minutes stop and perform 12 box jump overs ( 24/20" ) 

RX ( 135/95lbs ) 

Lv.2 ( 95/65lbs ) 

Lv.3 ( 75/55lbs ) 

Group Warm up 

Group Mobility

WOD ( Workout of the Day ) 

0:00 – 10:00 ( 2 rounds for time ) 

30/20 Calorie assault bike 

2 Rope climbs 

15 Slam balls ( 40/20lbs ) 

10:00 – 20:00 ( 2 rounds for time ) 

30 Wall ball shots ( 20/14lbs ) 

20 Burpees 

15/12 Calorie row 

20:00 – ? ( for time ) 

10 – 8 – 6 – 4 – 2 

Strict pull ups 

Push ups  RX+ (45/25lb plates )