Warm Up:
3 Rounds-
20 Jumping Jacks
10 Toy Soldiers
5 Empty Barbell Front Squats
*1 min. Down Dog Pose
Strength:
Deadlift
5 x 5
- across @ 75-80% 1RM
Met Con:
5 Rounds-
Every 4 min., complete
Round 1:
200m Run
9 OTB Burpees
15 Thrusters, 95/65 lbs.
Round 2:
200m Run
9 OTB Burpees
12 Thrusters, 115/75 lbs.
Round 3:
200m Run
9 OTB Burpees
9 Thrusters, 135/95 lbs.
Round 4:
200m Run
9 OTB Burpees
6 Thrusters, 155/105 lbs.
Round 5:
200m Run
9 OTB Burpees
3 Thrusters, 185/125 lbs.
Warm up:
15-12-9
BW Squats
DB SDHP
Plank Rotations
Then
1 min Lizard Pose
Strength:
Back Squats
3 x 3 @ 85%
4 x 1 (climbing)
Met Con:
7 Rounds
5 DB Hang Clean and Jerks (right)
5 DB Hang Clean and Jerks (left)
10/7 kcal Assault Bike
Warm Up:
3 Rounds-
200m Run
10 Samson Lunges
10 PVC Good Mornings
Then, 5-1 Walkout Push Ups
Oly Tech:
7 Rounds-
3 Push Press + 2 Push Jerks @ 65% 1RM Push Jerk
Met Con:
For time-
150 Wall Balls, 20/14 lbs.
-EMOM 5 Deadlifts, 225/155 lbs.
*start with deadlifts
*13 min. cap
Warm Up:
2 Rounds-
1 min. Row
10 Cuban Presses
10 PVC Pass Thrus in bottom of squat
10 PVC OH Squats
*Twisted Cross stretch (each side)
Strength:
OH Squats
7 x 2
-climbing, start @ ~70% 1RM
Met Con:
5 RFT-
9 C2B Pull Ups
12 Box Jumps, 30/24"
15 kcal Row
Warm up:
3 Rounds
20 Jumping Jacks
10 BW Squats
10 Rotational Reaches
5 Yoga Push-ups
Then
2 min Saddle Pose
Oly:
Snatches
5 x 2 @ 80-85% 1 RM
Met Con:
3 Rounds
6 Snatches 165/120 lbs
30 Abmat Sit-ups
90 DUs
Rest Day
Let's go Bills!!!
Warm Up:
10-8-6
Rotational Lunges
Caterpillar Walks
PVC Pass Thrus
PVC OH Squats
Met Con:
For Time
-with a partner, partition as needed
90 Deadlifts 115/75 lbs
60 Front Rack Lunges 115/75 lbs
60 Thrusters 115/75 lbs
60 Front Rack Lunges
60 OH Squats 115/75 lbs
60 Front Rack Lunges 115/75 lbs
Warm Up:
400m Run
2 Rounds-
10 Leg Swings (each leg, direction)
10 Empty Bar SDHP
10 Beat Swings
Oly:
Clean & Jerk
6 x 2
-climbing, start @ 70% 1RM
Met Con:
5 RFT-
200m Run
10 Push Ups
5 T2B
*Add 5 Push Ups and 5 T2B each round
Warm Up:
2 Rounds-
10 4-pt. Squats
10 Plank Rotations
10 Band Pass Thrus
*Seated Straddle
Strength:
Front Squat
7 x 3
-across @ 80-85% 1RM
Met Con:
AMRAP 12
20 C&J, 135/85 lbs.
20 C&J, 155/105 lbs.
20 C&J, 185/125 lbs.
Max C&J, 205/145 lbs.
Warm Up:
2 Rounds-
20 Jumping Jacks
10 Samson Lunges
5 Caterpillar Walks to Push Up
1 min. Hold in Bottom of Squat
*pigeon stretch
Strength:
Good Mornings
4 x 8, across
Met Con:
3 RFT-
45 Wall Balls, 20/14 lbs.
35 Box Jumps, 24/20"
25 kcal Assault Bike
Warm up:
3 Rounds
10 PVC Pass Thrus
10 BW Squats
10 Rotational Reaches
10 Hollow Rocks
Oly:
7 Rounds
1 Power Snatch +
1 OH Squats +
1 Hang Squat Snatch
Met Con:
2 Rounds
15 Pull-ups
15 Snatches 95/65 lbs
2 Rounds
15 Pull-ups
9 Snatches 135/95 lbs
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.