Strength/Skill: 1RM split jerk
WOD: Row 500m
Then 21-15-9
T2B
Squat Cleans (95/65)
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Category: WOD
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WOD for December 10, 2018
Strength/Skill: 3 rounds of 5 turkish get ups each side and 15 ring rows
WOD: EMOM until tap out (failure)
3 lateral jumps over barbell
3 shoulder to overhead (115/85)
*add one rep every minute until failure
Categories
WOD for December 7, 2018
Strength/Skill: Front Squats 5-5-3-2-1
WOD: Tabata
K2E
Plank Up Downs
Jumping Lunges
Categories
WOD for December 6, 2018
Strength/Skill: 3-3-3-3-3 clean and jerks and 10 partner leg throws
WOD: Run 200m
50 DB cleans (40/30)
10 burpees
50 DB squats
10 burpees
50 shoulder to overhead
Run 200m
Categories
WOD for December 5, 2018
Strength/Skill: Work up to a heavy 3 position power snatches (ground, hang, and high hang)
WOD: Row 500m
40 DU v-ups
50 DUs/100 singles
30 GHD back extensions
50 mountain climbers
20 GHD sit-ups
50 DUs/100 singles
10 Burpees
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WOD for December 4, 2018
Strength/Skill: 5 strict pull-ups and 10 GHD sit ups
WOD: EMOTM for 12 mins
3 deadlifts (135/95)
3 hang cleans
3 thrusters
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WOD for December 3, 2018
Strength/Skill: 3 rounds of 200m KB farmer carries and 10 ab roll-outs
WOD: Dork
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.
6RFT
60 DUs
30 KBS
15 Burpees
*scale to lower number of rounds
Categories
WOD for November 30, 2018
Strength/SKill: 3 rounds of 5 HSPUs and 10 barbell bent over rows
WOD: 18-15-12-9-6-3
Back Squats (135/95)
Push Ups
Categories
WOD for November 29, 2018
Strength/Skill: 5-5-5-5 Bench Press and 10 GHD back extensions between
WOD: 3 rounds
5 mins to row 500m
Run 400m
Max DUs
Rest 2 mins
Categories
WOD for November 28, 2018
“Ralph”
British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.
4RFT
8 Deadlifts (250/185)
16 Burpees
3 Rope Climbs
600m Run