181020 – 10/20/18
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
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 )