Tuesday November 12th

Hero Wod

"DORK”

6 RFT
60 Double Unders
30 Kettlebell Swings
15 Burpees

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.

Monday November 11th

"21 Guns”
AMRAP 21
400m Run
21 Push Ups
21 Box Jumps
15 Burpees
9 Pull Ups

Friday November 8th

20.5

 For time,
partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots
♀ 14-lb. ball to 9 ft.
 ♂ 20-lb. ball to 10 ft.
Time cap: 20 minutes

Thursday November 7th

”Double Dutch”

Teams of 2

Row 2000
50 Air Squats each
Row 1600
40 sit ups each
Row 1000
30 push ups each
Row 800
20 Walking Lunges each  (each leg)
Row 400
10 Burpees each

Split row
All other movements should be done simoultaneously
First partner to complete movements should start on row

Wednesday November 6th

Deadlift
5x3
Build to Heavy 3 Rep

“Duck Sauce”
4 RFT

20 Deadlift 105/75
15 Hang Squat Cleans
10 Bar Facing Burpees

Tuesday November 5th

“Vendetta”

Run 400m
20 Overhead Squat 95/65
15 Pull ups

Rest 3 Minutes

Run 400
20 Front Squat
15 Toes to Bar

Rest 3 Min
Repeat

Monday November 4th

Push Jerk
On the 2:00 x 5 Sets:
3 Push Jerks

Barbell taken from the rack.
Aim is to build to a moderate load, but not a heavy

"Bruiser"AMRAP 12:
15 Push Jerks (115/85)
30 Air Squats
60 Double Unders