Posts by Mark Ursu

#20Jul2019 WOD

Weightlifting

Bench Press

10-8-6-4
– Tempo 3010

Metcon

Crossfit Games Open 18.1

AMRAP 20:00
– 8 Toes-to-bars
– 5/5 Dumbbell Hang C&J @ 22.5/15kg
– 14/12 Cal Row

#19Jul2019 WOD

Weightlifting

Snatch Grip Deadlift

4 x 5 @ ascending

Metcon

For Time:
Cash In: 1.6 km Run
then 3 rounds:
– 12 Hang Squat Clean @ 60/43kg
– 12 Shoulder to Overhead
Cash Out: 1.6 km Run

#18Jul2019 WOD

Metcon

Dork

6 rounds for time of:
– 60 Double Unders
– 30 Kettlebell Swings @ 24/16kg
– 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.

To learn more about Dork click here

#16Jul2019 WOD

Gymnastics

2 x AMRAP 5:00
– 10 C2B
– 10 strict HSPU
– 10 Cals AAB
* rest 2 minute between sets

Metcon

3 rounds:
– 12 Power Cleans @ 50/35kg
– 20 Single DB Step Ups @ 22.5/15kg @ 24/20″ (switch hands @ 10)
– 400m Run
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