Rest Day
Mobility Day
Make Up Day
GOAT Day
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.
4-11-14
As Many Rounds As Possible in 10 mins:
10 Shoulder to Overhead, 135/95
50 Double Unders
For Load:
5 rounds
Power Snatch + 2 Overhead Squats
4-9-14
6 Rounds For Load:
High Hang Squat Clean + Hang Squat Clean + Power Clean + Power Jerk
High Hang = upper 1/3 of thigh
Hang = in front of knee caps
Power Clean = touch floor and stay above squat
Power Jerk = no split jerk
Skill:
Snatch technique work – (top-to-bottom)
4-8-14
Squat Therapy
5 rounds – Practice squatting as close as possible while facing wall with thumbs interlocked overhead.
If thumbs interlocked is too difficult, use PVC in overhead position. The focus is to develop proper squat mechanics.
Sprint drills
4 rounds – 60 meter sprint drills
Place cones 20 meters apart and sprint down and back 3X. Rest as needed between rounds.
Overhead walking lunge
3 rounds – 20 meters
Perform walking lunge with plate overhead. You choose the weight.
