Wednesday WOD 10/31/18

15 min to find 1 RM Deadlift

Then:

10-9-8-7-6-5-4-3-2-1

Deadlifts@55%

Burpees Over the Bar

Box Jump Overs

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Tuesday WOD 10/30/18

“Flexual Healing”

20 min AMRAP (teams of 2)
40 Double Unders, 20 Power Cleans
40 Double Unders, 20 Hang Squat Cleans
40 Double Unders, 20 Push Press
40 Double Unders, 20 Reverse Lunges
40 Double Unders, 20 Thrusters

RX #115/75

*split reps as needed

Courtesy of CrossFit Solafide

Friday WOD 10/26/18

  • “Dork”
  • 6 Rounds for Time
  • 60 Double-Unders
  • 30 Kettlebell Swings (53/35)
  • 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.

Intermediate Option
4 rounds for time of:
60 double-unders
30 kettlebell swings
15 burpees

Men: 53#
Women: 35#

Beginner Option
4 rounds for time of:
60 single-unders
20 kettlebell swings
10 burpees

Men: 35#
Women: 25#

namesake photo
Boston firefighter Michael “Dork” 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.

This “Dork” Hero WOD was first posted on the CrossFit main site as the workout of the day for October 10, 2018 (181010). 

In 2014, CrossFit Florian, one of the Boston gyms where Mike trained, created a workout in his name. See also: “Dork” (Florian) Hero WO

Wednesday WOD 10/24/18

“Gwen” (15 min cap)
15-12-9 reps of: 
Clean and Jerk 

*Touch and go at floor only. Even a re-grip off the floor is a foul. Use same load for each set. Rest as needed between sets. Record your weight completed.

Then:

“The U!”

50-40-30-20-10

Double Unders

Sit Ups

Air Squats

Tuesday WOD 10/23/18

“3 Headed Monster” (teams of 2)
2 Rounds for reps of:
Station 1 (3 min AMRAP)
HSPU
Deadlifts (185/135)
1 min rest
Station 2 (3 min AMRAP)
KBS 53/35
Toes to Bar
1 min rest
Station 3 (3 min AMRAP)
400 M Medball Partner Run 20/14 (buy in)
*Lunges for reps with Medball Overhead with time remaining. One Medball and can pass anytime
1 min rest

*Both partners can go at the same time and switch movements at any point

*score is total reps