Workout of the Day

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Monday 200907


Warm up:

2 Rounds

30 Jumping Jacks

15 BW Squats

10 Caterpillar Walks

Met Con:

” Dork”

6 Rounds for time

60 double-unders

30 kettlebell swings 53/35 lbs

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, 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.

Sunday 200906


Rest Day

Saturday 200905


Met Con:

With a partner

AMRAP 24

2 Round

12 Deadlifts 155/105 lbs

9 Hang Cleans 155/105 lbs

6 S2OH 155/105 lbs

30 kcal Bike/Row (total)

*Each partner completes 1 full round of barbell work. Add 2 rounds after each bike

Friday 200904


Warm Up:

2 Rounds-

10 Leg Swings, each leg/direction

10 Cossack Squats

10 Band Pass Thrus

5 Yoga Push Ups

*band tricep stretch

Skill:

5 Rounds-

3-10 Ring Dips

Met Con:

For time-

30 Wall Balls, 20/14 lbs.

800m Run

30 Wall Balls, 20/14 lbs.

800m Run

30 Wall Balls, 20/14 lbs.


Thursday 200903


Warm up:

2 Rounds

15 BW Squats

15 Barbell SDHP

15 Caterpillar Walks

Strength:

Back Squats

5 x 5

Met Con:

For Time

1000m Row

3 Rounds

20 Back Rack Lunges 95/65 lbs

20 Over the Rower Burpees

1000m Row

Wednesday 200902


Warm up:

3 Rounds

15 Tuck Jumps

10 Rotational Lunges

10 Band Pull Aparts

10 Band Pull Togethers

Oly:

7 Rounds

1 3-Position Squat Cleans +

1 Squat Cleans

Met Con:

4 Rounds

15 Hang Cleans 115/75 lbs

20 Box Jumps 24/20"

25 Push-ups 

 

HAPPY BIRTHDAY COACH JEFF!!!

Tuesday 200901


Warm Up:

2 Rounds-

10 Empty Barbell Good Mornings

10 Cuban Presses

10 Beat Swings

Then 5-1 Walkout Pushups

*Pigeon Stretch

Strength:

Deadlift

3 x 10

-across @ 65-70% 1RM

Met Con:

AMRAP 12

5 S2OH, 165/115 lbs.

9 T2B

45 DUs

Monday 200831


Warm Up:

2 Rounds-

200m Run

10 Toy Soldiers

10 PVC Pass Thrus

10 PVC OH Squats

*Ankle Mob.

Oly:

Squat Snatch

5 x 2, climbing

OH Squat

3 x 5, across @ last snatch weight

Met Con:

5 RFT-

400m Run

15 Single-arm Devil Presses, 50/35 lbs.


Saturday 200829


Warm up:

3 Rounds

10 Leg Swings

10 PVC OH Squats

10 SOT Presses

Met Con:

2 Rounds

With a partner

120 kcal Row/ 90 kcal Assault Bike

30 Synchro Squat Snatches 75/55 lbs

60 Synchro Synchro Sit-ups

800m Run

Friday 200828


Warm up:

3 Rounds

24 Jumping Jacks

12 KB Extensions

6 Yoga Push-ups

- 2 min Forward Fold

Skill:

EMOM x 7

1-7 Strict Pull-ups

Met Con:

3 Rounds

24 KB Swings

24 Weighted Step-ups

100 DUs

 

Thursday 200827


Warm up:

9-7-5

Rotational Lunges

Caterpillar Walks

Barbell SDHPs

Barbell Push Presses

- Front Rack Mobility after each set

Oly:

Squat Cleans

4 x 2

3 x 1

- climbing

Met Con:

4 Rounds

Every 3 min

20/16 kcal Assault Bike

Max UB Thrusters 95/65 lbs

 

Wednesday 200826


Warm up:

3 Rounds-
30 sec. High Knees
30 sec. Butt Kickers
10 Arm Circles (each direction)
10 Hollow Rocks
Then 2 min. Puppy Dog Stretch

Midline:

5 Rounds

3 Wall Walks

- 90 sec rest between sets

Met Con:

8 Rounds

30 BW Squats

15 Push-ups