Saturday (2020JAN25) – “Dork”

Happy Birthday, Webster!

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.

 

Dork” is this month’s Drill Weekends WOD. Check out Drill Weekend’s Website HERE.

 

WOD: 

“Dork” (“CrossFit.com 181010“)

6 Rounds: 

60x Double Unders

30x KB Swings (55/35#)

15x Burpees 

 

Compare To: CFWT (2018NOV21)

Note: Coach Megan accidentally had the morning class do KB Swings (70/55#) last time. Oops. Don’t do that again. 

Friday (2020JAN24) – WOD

Strength:

High Bar Box Back Squats @80ish% (5x1) (Deload Week)

 

WOD: 

30x Sandbag Over Shoulder (70/50#)

600M Row

20x Sandbag Over Shoulder (70/50#)

400M Row

10x Sandbag Over Shoulder (70/50#)

200M Row

Wednesday (2020JAN22) – WOD

WOD: 

30x Burpee Muscle Ups

 

Core Stability: 

10AMRAP: 

Double KB Front Rack Carry (Medium Weight)

Every time you put it down, perform:

3x Deadlift

3x Cleans

3x Push Press 

Then, continue the Double KB Front Rack Carry. Score is the distance you cover in 10 Minutes. 

Tuesday (2020JAN21) – WOD

WOD:

12AMRAP: 

10x Weighted Step Ups (24/20″ – 35/25#)

2x Devil Presses (35/25#)

10x Weighted Step Ups (24/20″ – 35/25#)

4x Devil Presses (35/25#)

10x Weighted Step Ups (24/20″ – 35/25#)

6x Devil Presses (35/25#)

10x Weighted Step Ups (24/20″ – 35/25#)

8x Devil Presses (35/25#)…Etc.

 

Core Stability:

3 Rounds: 

30s L-Sit Lift Overs

30s Dragon Flag Lowers 

30s Slider Pikes on KBs

Rest 90s

Monday (2020JAN20) – WOD

Weightlifting: 

Clean & Jerk @80ish% (3x1) (Deload Week)

 

WOD: 

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1x

Bike (Calories)

Hang Power Cleans (135/95#)

Front Squats (135/95#)

Ball Slams (30/20#)

 

From Icon Athlete (Masters)

Saturday (2020JAN18) – TeamWOD

WOD: 

Teams of 2:

15 – 12 – 9x 

Rope Climbs

Stone-to-Shoulder (95/70#)

10FT Plate Push

600M – 400M – 200M Run (Teammates Run Together)

 

Teammate #1 works on Rope Climbs & Stone-to-Shoulders, while Teammate #2 does 10FT Plate Pushes. 

Friday (2020JAN17) – WOD

WOD: 

3 Rounds: 

25M (82FT) Double KB Overhead Walking Lunge (2x35/26#) – AFSAP

1x GHD Sit Ups per lunge steps it takes to complete the 25M 

 

Based on “CrossFit.com 191225

 

Core Stability: 

3 Rounds: 

30s Plank Knee-to-Elbow (on KBs)

30s Pistols (Alternating)

30s Back Extensions w/10s Hold on last rep)

Rest 50s

 

Core Stability: Focus on Quality. Slow & Controlled Reps.

Wednesday (2020JAN15) – WOD

Strength: 

Overhead Squat

  • @80% (1x3)
  • @85% (1x2)
  • @90% (1x2)
  • @95% (1x1)
  • @100% (1x1)

 

Strength Accessories:

10x EMOM (Alternating): 

  • (Weighted) Chin Ups (5x3) – Heavy
  • DB Floor Press (5x5-8) – Heavy

 

Endurance: 

2000M Row (Time Trial)

 

January Nutrition Reset: Do the 2000M Row if you haven’t already. 

If you have done the 2000M Row, you have 2 Options;

  • 2000M Ski Erg (Time Trial)
  • Row Strokes Hard / Easy 10 – 10 – 20 – 20 – 30 – 30 – 20 – 20 – 10 – 10