WOD

#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

#15Jul2019 WOD

Weightlifting

Power Snatch Complex

6 sets, ascending:
– 3 Power Snatch
– 3 Hang Power Snatch
– 3 OHS

Metcon

AMRAP 10:00
– 20/18 Cals Row/AAB/Ski
– 10 Burpees to 6″ Target
– 10 Wallballs @ 30/20#

#14Jul2019 WOD

Metcon

Mr. Joshua

5 Rounds:
– 400m Run
– 30 GHD Sit-ups
– 15 Deadlifts, 250#
In honor of SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan.
To learn more about Mr. Joshua click here

#13Jul2019 WOD

Metcon

For Time:
– 50 Front Squats @ 52.5/35kg
– 200m recovery run
– 50 Pull Ups
– 200m recovery run
– 50 Shoulder to Overhead @52.5/35kg
– 200m recovery run
– 10 Rope Climbs
– 200m recovery run
– 50 Squat Cleans @ 52.5/35kg
– 200m recovery run
– 50 HSPU
– 200m recovery run

#12Jul2019 WOD

Weightlifting

Speed Front Squat

Every 20 seconds for 5 minutes
– 3 squats @ 40-50%

Metcon

E2MOM 12:00
– Row max cals in 30 seconds
– 10 TTB
– 10 Push Ups

#11Jul2019 WOD

Weightlifting

Bench Press + Bent Over Row
E2MOM 12:00
– 3 Bench Press @ 65%
– 8 Bent Over Row @ 50% RPE

Metcon

Fight Gone Bad

3 rounds:
– Wall-ball Shots (Reps), 20#
– Sumo deadlift high-pull (Reps),  75#
– Box Jumps, 20″  (Reps)
– Push-press (Reps), 75#
– Row (Calories)
– 1 minute rest
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