(248) 860-2898

181020 – 10/20/18

Group Warm up 

Group Mobility 


WOD ( Workout of the Day ) 

Every 7 minutes, for 28 minutes – 4 rounds. 

500m Row 

15 Toe to bar 

30 Push ups – 

RX+ 20 Handstand push ups 

181019 – 10/19/18

Group Warm up 

Group Mobility 


Strength – Yoke carry! 

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


WOD ( Workout of the Day ) 

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) 

181018 – 10/18/18

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. 

181017 – 10/17/18

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 – 


WOD ( Workout of the Day ) 

12 minute AMRAP 

2 Box jumps (30/24") 

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

4

6

6 etc.. until the time expires. 

181016 – 18/10/16

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. 


WOD ( Workout of the Day ) 

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. 

181015 – 10/15/18

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 –


WOD ( Workout of the Day ) 

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. 

181012 – 10/12/18

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 ) 

181011 – 10/11/18

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 )