WOD

Saturday

Saturday
The 5th Annual ‘Wildman’s’ Ride will take place today. $25/person VFW Post 697 55 Essex St Whitman, Ma

Registration starts at 10am

Dork (Time)
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

Friday

Friday

Strength
Squat Clean+ Hang Squat Clean+ Squat Clean Complex (8×1)
-perform 8 sets adding weight each set
-Beginners: work light weight focusing on technique or perform front squats 5×5
Toe the Line (AMRAP – Rounds and Reps)
“Toe the Line”
AMRAP 10
8 T2B
10 Wallballs 20/14#

L3: Knees to elbow
L2: Knee Raise, 14, 10#
L1: Toes to Post, Air Squats, Rest :30 each set

After Party

Thursday

Thursday

Warm-up
Game then
Coaches choice
Pushing & Pulling Paradise (Time)
Pushing and Pulling Paradise
800m run / 2400 bike/ 1k row
21 DB Hang Squat clean 50/35#
21 Push ups
21 Ring Rows
Rest 1:30
400m run/ 1200 bike/ 500 row
15 DB Hang Squat clean
15 Pushups
15 Ring Rows
Rest 1 min
200m run/ 600 bike/ 250 row
9 DB Hang Squat clean
9 Push ups
9 Ring Rows

L2: 35/25#; H/R Push-ups
L1: 20/15#; Box Pushups

Finisher
A)Banded Ab Pulldown 3×25
B) Mobility WOD

Wednesday

Wednesday

Split Squat (5×5)
– Add wt ea set
-5 reps/leg
Road Trip (Time)
“Road Trip”
For Time
1000m Row
50 Front Rack Front Lunges 75/55#
25 Power Snatch 75/55#

L3: 65/45#
L2: 45/35#, Reverse Lunges
L1: 500m Row, Hang Power Snatch

After Party
A) Hamstring Curls 100 reps
Glute Bridge Holds against band 3x :60

B) Ski-Bike-Row
400m, 1mi, 500m
Rest 1:00 Between ea


Tuesday

Tuesday

Strength
Handstand Push-ups (Max reps)
Pressing up Daisies” (Time)
“Pressing Up Daisies”

Five rounds for time:
10 Push Press 95/65#
10 Burpees

L3: 75/55#
L2: 65/45#
L1: 4RFT


Monday

Monday

Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

L3: 35/26#
L2: Banded Pull-ups
L1: 200m, RR, 26/18#
After Party
A) DB Pullover 3×12
Zottman Curl 3×12

Or
B) 3 sets
:30 Max Cal AB Sprint

:30 Max AB (AMRAP – Reps)
Max Cals

Saturday

Saturday

Mexican Mule (AMRAP – Rounds and Reps)
“Mexican Mule”
AMRAP 30
Teams of 2
4 Rope Climbs
20 Front Squats 135/95#
40 DB Snatches 50/35#
400m DB Run 50/35#

L3: 115/80#, 35/25#
L2: 2 Ropes, 95/65#
L1: 8 Strict or Banded Pull-ups, 75/55#, 25/15#

-Partners split reps however, both partners run and trade off DB when ever


Friday

Friday

Tampa Stampa (AMRAP – Rounds and Reps)
“Tampa Stampa”
AMRAP 3 Minutes
6 Jerks 185/130#
12 Box Jumps 24/20″

Rest 3:00 Minutes

AMRAP 3 Minutes
9 Jerks 135/95#
12 Box Jumps 24/20″

Rest 3:00 Minutes

AMRAP 3 Minutes
12 Jerks 95/65#
12 Box Jumps 24/20″

L3: 155/105#, 115/75#, 75/55#
L2: 95/65#, 75/55#, 65/45# ; Step-ups
L1: 75/55#, 55/35#, 45/25#

Score Total rounds and all total reps separately
After Party
A) Run 200m, Row 250m- Rest 1 min x 4 sets
B) 1 min early 3 RDS
Plate Snow angel
10 Turkish Sit up ea
10 Gorilla Rows

Fit camp

Fit camp

Warm-up
Warm ups
10 min amrap
200m row
15 sit ups
10 burpees
5 med ball cleans
100m OH carry

Wednesday

Wednesday

Skill
Rowing technique and warmup
Deadlift (2RM)
-Work up to a heavy but submaximal 2 rep with your partner
-Concentrate on creating tightness and engaging your core in your set up
-Screw feet into ground
Team Dead Falls (AMRAP – Rounds and Reps)
“Team Dead Falls”
AMRAP 20
Teams of 2
10 Unbroken Deadlifts 225,155#
10 Cal Row
*One partner completes a full round at a time while the other partner rests

L3: 185/125#
L2: 135/95#
L1: KB DL

Finisher
Plate Switch 5×10 ea

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