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.

https://www.youtube.com/watch?v=otn0eC2N_5c

 

Recovery

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

Then…

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

 

Recovery

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

Strength

Strict Press 5-5-5-5

W.O.D

“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

Fitness

Push Ups – Def Push Ups – Wall Climbs

Strict Pull ups – Kipping Pull Ups – Jumping Pull Ups

 

TEEN

Push Ups – Def Push Ups – Wall Climbs

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

 

Recovery

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

https://www.youtube.com/watch?v=2rWyoqp5uXo

 

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.

 

W.O.D

Dork

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

Strength

Back Squat 1RM

W.O.D

“Karen”

150 Wallballs for time, 14/20

  • 15 min time cap.

 

OPEN/PERFORMANCE  as written

FITNESS 10/14, 100 WB

TEENS- see your coach! 

 

*TEENS*

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

 

Recovery

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

3 Wall Climbs + 3 Strict Pull Ups