Thursday 181011

Overhead squat 5-5-5-3-3-3-1-1-1 reps

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Related:

• The Overhead Squat: Simple Yet Nettlesome

Dork

Dork

6 rounds for time of:

60 double-unders

30 kettlebell swings

15 burpees

Men: 1.5-pood kettlebell

Women: 1-pood kettlebell

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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.



Related:

• The American Kettlebell Swing

Tuesday 181009

Deadlift 10-10-5-5-3-3 reps

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Related:

• The Deadlift

• Common Flaws in the Deadlift

Sunday 181007

For time:

50 wall-ball shots

50 pull-ups

35 wall-ball shots

35 pull-ups

20 wall-ball shots

20 pull-ups

Men: 20-lb. ball to 10 ft.

Women: 14-lb. ball to 9 ft.

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Compare to 090618.



Related:

• The Wall Ball

• The Kipping Pull-Up

• From the vault: Workout Demo, 070423

Saturday 181006

4 rounds for time of:

400-m run

200-m farmers carry

Men: 50-lb. dumbbells

Women: 35-lb. dumbbells

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Related:

• Pose-Running Drills: Lean and Pull

Friday 181005

3 rounds for max reps:

Power clean for 30 seconds, rest 30 seconds

Power clean for 25 seconds, rest 35 seconds

Power clean for 20 seconds, rest 40 seconds

Power clean for 15 seconds, rest 45 seconds

Power clean for 10 seconds, rest 50 seconds

There is no rest between rounds.

Men: 155 lb.

Women: 105 lb.

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Related:

• The Power Clean

Wednesday 181003

For time:

21 back squats

42 GHD sit-ups

15 back squats

30 GHD sit-ups

9 back squats

18 GHD sit-ups

Men: 225 lb.

Women: 155 lb.

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Tuesday 181002

Shoulder press 1-1-1-1-1 reps

Push press 1-1-1-1-1 reps

Push jerk 1-1-1-1-1 reps

Try to increase the load on each of the 15 reps.

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Monday 181001

For time:

30 toes-to-bars

40 single-arm dumbbell snatches

50 dumbbell box step-overs

40 single-arm dumbbell snatches

30 toes-to-bars

Men: 50-lb. dumbbells, 24-in. box

Women: 35-lb. dumbbells, 20-in. box

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Saturday 180929

1 rep of the following complex for max load:

Deadlift / hang clean / hang clean and jerk