Dork

Tuesday, October 23, 2018

WOD

“Dork”

6 Rounds

60 Double Unders

30 KBS (55/35)

15 Burpees

HERO-MikeKennedy

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.

Double Down.

Monday, October 22, 2018

Strength

Clean and Jerk

Option 1: Work to 1RM
Option 2: 3-3-3-3-3

WOD

AMRAP 15

7 Deadlifts (115/75)

7 Hang Cleans

7 Push Jerks

29 Wall Balls (20/14 to 10′)

 

This is the LAST WEEK of the Pursue Better Every Day Challenge.  FINISH STRONG.  Overall points will be due to Katie (kgfalk08@gmail.com or given to her at gym) by Monday, October 29th and results will be announced after that.  You will report ONE NUMBER- your overall points earned over the five weeks.Double Down

Pursue Better Every Day Week 5 Challenges

Nutrition: Track your food intake, drink half of your body weight in ounces of water, eat at least 3 servings of vegetables per day, and reduce sugar intake by eliminating processed foods.
Fitness:  Workout at CFHY at least 4x, spend 5 minutes 3x working on a movement weakness, get at least 56 hours of sleep, and do mobility work on a specific issue 3x.
Mindset: Spend at least 10 minutes journaling or make a short video about your experience in this challenge- what did you learn, what habits can you take with you, etc.
Fitness Bonus: Accumulate 15 minutes holding an object (farmer’s carry, OH hold, bear hug hold, etc.- can do a combination)

Fran

Friday, October 19, 2018

Strength

Front Squat

Option 1: Work to 1RM

Option 2: 4-4-4-4

Gymnastics Test

Max Ring Dips

WOD

“Fran”

21-15-9

Thrusters (95/65)

Pull Ups

Rings and KB

Excellence.

Thursday, October 18, 2018

Strength

Endurance Benchmark

2000m Row

WOD

AMRAP 12

20 KBS (55/35)

20 Box Jumps (24/20)

20 Sit Ups

Duke and plates

The Good Stuff

Wednesday, October 17, 2018

Strength

Push Jerk

Option 1: Work to 1RM

Option 2: 4-4-4-4

WOD

4 Rounds

45 Double Unders

15 Push Jerks (115/75)

Rest 4 Minutes

3 Rounds

20 Deadlifts (185/135)

20 Push Ups

20 Toes to Bar

barbells at gym

Nowhere to Hide

Tuesday, October 16, 2018

Strength/Conditioning

EMOM 12, Alt.
Odd: 15/12 Cal Row
Even: 1 Power Clean + 1 Hang Clean

WOD

12-9-6-3-6-9-12

Clean and Jerk (135/95)

Lateral Barbell Burpees

jimmy oh

Stay in the Fight

Monday, October 15, 2018

Strength

Overhead Squat

Option 1: Work to 1RM

Option 2: 4-4-4-4

Gymnastics

Max Muscle Ups

WOD

“12.4/13.3″

AMRAP 12

150 Wall Balls (20/14 to 10/9′)

90 Double Unders

30 Muscle Ups

Stay in the fight insta

Pursue Better Every Day Week 4 Challenges

Nutrition: Reduce your sugar intake by eliminating processed foods such as cookies, chips, soda, granulated sugar.
Fitness:  Identify a mobility weakness or restriction and perform a mobility exercise at least 3x this week to address it.
Mindset: Spend at least 5 minutes EVERY DAY doing some sort of meditation or quiet reflection.
Fitness Bonus: Accumulate 200 burpees (outside of CFHY WOD)

Go Big

Friday, October 12, 2018

Strength

Deadlift

Option 1: Work to 1RM

Option 2: 4-4-4-4

WOD

21-18-15-12-9-6-3

Handstand Push Ups

MB Cleans (20/14)

Deadlifts (135/95)

tracey hspu

Enjoy the Ride

Thursday, October 11, 2018

Conditioning EMOM

EMOM 12, alt:

Odd: 15/12 Cal Row, 12/9 Cal Bike or 200m Run

Even: 7 KBS + 7 KB Goblet Squats

WOD

2 Rounds

AMRAP 5

5 Power Cleans (155/105)

5 Front Squats

5 Shoulder to OH

Rest 3 Minutes

AMRAP 5

10 Pull Ups

20 Wall Balls (20/14 to 10′)

Rest 3 Minutes

Bridget bike ocean state

BIG DOG

Wednesday, October 10, 2018

Strength

Push Press

Option 1: Work to 1RM

Option 2: 4-4-4-4

WOD
100 Burpee Box Jumps (24/20), every minutes on the minute perform 5 Push Press (115/75)

Eduardo OH