Every minute on the minute for 5 mins:
3 Overhead Squats, you choose the weight
Work up to a weight that is challenging, but attainable.
Complete for time:
30-25-20-15-10-5 of:
Wall Balls, 20/14
Box Jumps, 24/20″
4-22-14
4-21-14
For Load:
Clean Complex
Clean Deadlift + Hang Squat Clean ( mid thigh) + Low Hang Squat Clean (below knee)
Complete for time:
“Jackie”
Row 1K
50 Thrusters, 45/35
30 Pull ups
Kelsey Wilkinson, First Place, The Festivus Games
4-19-14
“Fight Gone Bad”
3 Rounds for max reps of:
1 minute Wall Balls, 20/14
1 minute Sumo Dead Lift High Pull, 75/55
1 minute Box Jumps, 20″
1 minute Push Press, 75/55
1 minute Row for Calories
1 minute Rest
4-18-14
For Load
Deadlift, 5-5-5
Back Squat, 3-3-3
3 Behind Neck + 3 Overhead Squats, 1-1-1
These are “by feel” loads. If you know your loads for DL and BS, the DL should be in the 75% range and BS shuld be in the 85% range. If the weight feels light, increase. If the weight feels heavy, decrease. Perfect form is essential. DO NOT SACRIFICE FORM FOR LOAD.
4-16-14
6 rounds, max reps:
20 secs, KBS, 53/35
20 secs, Burpees
20 secs, Double Unders
Rest 3 mins
Score is least amount of reps in any given round. Strive to maintain pace (reps) each round.
4-15-14
Skill:
Handstand push up
Complete 10 Rounds for time:
10 Pull ups
10 Ground to overhead, 95/65
4-14-14
Clean Complex
Work up to a heavy set of: Squat Clean + Front Squat + Jerk
5 Rounds for time:
10 Toes to bar
8 Thrusters, 95/65
12 Weighted step ups (20″), 95/65
200m Run
4-12-14
Complete for time:
“Dork”
33 Front Squats, 185/125
15 Burpees
33 Deadlifts, 185/125
15 Burpees
33 Kettlebell Swings, 70/53
15 Burpees
Michael “Dork” Kennedy was a Boston Firefighter who lost his life on March 26th on duty. He was a CrossFit athlete and a coach at a Boston affiliate. He along with fellow firefighter Edward Walsh are in our thoughts and prayers. This work out is dedicated to them.
