Friday October 19

Friday October 19

Bear Complex

30min AMRAP

1 Bear Complex = 7 Rounds of the following movements; UNBROKEN

-Power Clean

-Front Squat

-Shoulder to Overhead

-Back Squat

-Shoulder to Overhead

  • Building if able or stay the same weight for all rounds.

  • There is NO setting the barbell down during the 7 rounds.

  • Goal should be 3 – 5 rounds total.



2 Rounds of: 15 Banded Good Mornings + 20 band Pull Aparts


1,000m Cool Down Row


Thursday October 18

Thursday October 18

Teams of 2

4 min Work/30 sec Rest switching as needed

Max Effort Calorie Bike

Max Effort Sled Pushes + Pull  (1 length turf is 50ft =1Rep)                                                                                                          

Max Effort Calorie Row

Max Effort Hollow Rocks/AbMats/GHD

Max Effort 50ft Farmers Carry (sandbags, kettlebells, dumbbells, axel bars, 1 length turf is 50ft =1Rep)

  • One person working at a time, can split work however they choose.


Post to TRIIB

Bike + Row Calories

Sled + Farmer’s Carry (1 length turf is 50ft =1Rep)

Hollow Rocks/AbMats/GHD



3 Rounds of:

10 Reverse Hyper + 20 Glute bridges


3 Rounds of:

Single Arm, DMB kneeling press

Single Arm, DMB bench row


Wednesday October 17

Wednesday October 17


Strict Press 5-5-5-5


“Ninja Skillz”

30 – 20 – 10

Push Ups – Kipping Handstand Push Ups –  Def/Strict Handstand Push Ups

10 – 20 – 30

Bar Muscle Ups – Chest to Bar – Pull Ups


Open – as written

Performance – Push Ups/Kipping HSPU – Strict

Chest to Bar/Kipping Pull Ups/Strict


Push Ups – Def Push Ups – Wall Climbs

Strict Pull ups – Kipping Pull Ups – Jumping Pull Ups



Push Ups – Def Push Ups – Wall Climbs

Strict Pull ups – Strict Band Pull Ups – Ring/Rows Rows



Shoulder Love, Crossover Symmetry, DMB Y,T,W


Tuesday October 16

Tuesday October 16

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.




6 rounds for time of:

60 double-unders

30 kettlebell swings 70/53

15 burpees

  • 25 min time cap.

Scaling Option: 4 Rounds as written or 4 rounds for time of:

60 single-unders, 20 kettlebell swings (can be russian if needed), 10 burpees


Monday October 15

Monday October 15


Back Squat 1RM



150 Wallballs for time, 14/20

  • 15 min time cap.



FITNESS 10/14, 100 WB

TEENS- see your coach! 



Back Squat 2RM – normal decent down, active 3 sec hold in the bottom.



5min cool down on the bike, then 2 rounds NOT for time:

3 Wall Climbs + 3 Strict Pull Ups