Warm up
2x Tabata
1 st set high knees/ lunges
2 nd set hallow rocks/ alt crab toe touch
2 rds 1min on/ 30 sec switch
Double KB swings
Box jump
Battle rope
Row
OH plate lunge
Sled push
Ring rows
Plank hold
Rainbow slam ball
5 min to clean up and recover
400m farmer carry
*if you put them down 10 jump squats*
20 Turkish Get Ups
AHAP
20min amrap
12 DeadLifts 155/105
9 Hang P. cleans 155/105
12 T2B
24 H.R. Push-Ups
5 sets @ 80%
1 Squat Clean
1 Front Squat
2 Push Press
For time
800m Run
90 wall balls
15 ring M.U.
Warm up
Drill across the gym
10min AMRAP
200 m run
30 squats
15 push ups
7 pull ups
2min rest
8min AMRAP
10 Burpee tuck jumps
20 sit ups
30 Russian KB swings
2min rest
6min AMRAP
25 wall balls
50 dubz
2min rest
400m run
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.
To learn more about Dork click here
Teams of 2
22min amrap
50 Squat Cleans 155/105
50 HSPU
100 Synchronized lunges
100 synchronized push ups
For time
7 Rounds
5 thrusters 135/95
7 T2B
9 Burpees
12 cal Row
Warm up
Coaches choice
Hopper chipper
( class picks movements for the reps)
100
90
80
70
60
50
40
30
20
10
Movements
Russian KB swings
Goblet squats
Burpees
Hallow rocks
Lunge hops
Box jumps
Ring rows
Crab toe touch
Alt DB snatch
Push ups
Teams of 2
3min amrap
Max cal bike
Then
For time:
2 Rounds
50 KBS 24/16
50 Box jumps 24/20
Partner warm up
Junk yard dog and over unders
2 rds 1min on / 30 switch 1min rest btwn rds
Battle Ropes
Slam ball
Wt box step overs
Row
KB swings
Dubz
Sit ups
Wall balls
Bike
10m bear crawl
Core
3 x max plank hold
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