WOD

October 23, 2018

10/23/2018

Metcon
Dork (Time)
6 rounds for time of:
60 Double Unders
30 Kettlebell Swings, 1.5/1 pood
15 Burpees

Scaling:
Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout in less than 25 minutes.
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, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.

He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.

October 22, 2018

10/22/2018

Metcon
Metcon (AMRAP – Reps)
Teams of 2 Two rounds.
:60 sec of work
Min 1: row for calories
min 2: Pull ups
min 3: Front squat 115/80, 95/65 , 75/55
min 4: KB swing 53/35
Min 5: Box jumps 24/20
Min 6: shoulder to OH same weights as above
min 7: TTB
min 8: assualt bike for calories.

1:30 min rest, then switch movements

One person working at at time, partner rests while other person is working.
If on round one, partner 1 does row and front squats, box jumps, ttb… partner 2 will do those movements on round 2.

October 19, 2018

10/19/2018

Metcon
2 Power Clean+ 2 Squat Slean+ 2 Jerk (Weight)
Every 90 Sec For 5 Rounds

Weightlifting
Overhead Squat (5×5)

October 18, 2018

10/18/2018

Metcon
Metcon (4 Rounds for reps)
Every 8 min for 32 min ( 4 rounds)
800 m run
15 Pullups
12 Box step overs with dumbbells

** choose your DB weight

October 17, 2018

10/17/2018

Metcon
Metcon (Time)
Teams of 3:
Complete 3 rounds
300 m row
Rest station
10 Single Arm DB push Press ( right ) 50/35
10 Single Arm DB Push Press ( left)
Rest station
15 reverse Lunge with DB/ KB 53/35

Teams will move in pipeline fashion on this. Once Person 1 is done with row, they will move onto KB push Press, once person 1 is done with Press, partner two can move on to Press. You cant move on until the person in front of you is done working.

October 16, 2018

10/16/2018

Warm-up
Warm-up
Every 2 min for 12 min:
12 Rower Pikes
10 Reverse Snow Angels
20 Air Squats

Metcon
Metcon (AMRAP – Rounds)
Re Test from 6/5/2018
Amrap 5:
15/12 Cal Row
15 wall balls 20/14

Rest 3 min
Amrap 5:
15 burpees
15 KBS 53/35

Rest 3 min
Amrap 5:
5 hang power snatch 75/55
5 OHS

October 15, 2018

10/15/2018

Warm-up
Warm-up

3 sets of 8

3 rds of :
10 situps with medball throw to wall
Bear Crawl Down and back
10 Push Ups

Weightlifting
Bench Press (5×8)

Metcon
Metcon (AMRAP – Reps)
EMOM for 10min

8 DL 225/155 or 185/135
40 Sec Plank

Rest 4 min:

EMOM for 10 min:

5 Clean and Jerks 135/95 or 115/75
max effort Double Unders/ singles

Score will only be DOUBLE UNDERS or singles

October 12, 2018

10/12/18

Metcon
Metcon (Time)
For Time:

15-12-9-6-3

CTB Pull-Ups
Power Cleans 95/65
Push Press 95/65

Weightlifting
Snatch (15 min for max 3 pos. HH,Hang,full. All squat)

October 11, 2018

10/11/18

Metcon
Metcon (Time)
3 Rounds For Time:

Assault Bike Cals (25/20)
20 Bar Over Burpees
15 SDHP (95/65)
10 GHD’s

Metcon (AMRAP – Reps)
Max Effort Heavy Wall Balls in 90 sec (30/20)

*Rest as needed in between WOD’s

October 10, 2018

10/10/2018

Metcon
Metcon (Time)
Partner wod
3 rds:

30 Back squats 115/95 from floor
25 HSPU
40 walking lunges with DB/KB 50/35
30 DB/KB power Snatch 50/35

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