“Dork”
33 Front Squats, 185/125
15 Burpees
33 Deads, 185/125
15 Burpees
33 KBS, 70/53
15 Burpees
Michael “Dork” Kennedy was a Boston Firefighter who lost his life on March 26th on duty. He was a CrossFit athlete and a coach at a Boston affiliate. He along with fellow firefighter Edward Walsh are in our thoughts and prayers. This work out is dedicated to them.
Need a head count for the BBQ. Please sign up! Strength: Deadlifts 10 @ 50 10 @ 60 8 @ 75 6 @ 85 4 @ 90 of 1RM For time: 100′ Walking Lunges 75 D/U’s 50 Box Jumps 24″/20″ 25 Push Up 25 Pull Ups 50 Box Jumps 75 D/U’s 100′ Walking Lunges
Strength/Skill – 1 1/4 Front Squat 5 x 3. Keep it B/T 80-90% of 1 RM 2011 CrossFit Games Open WOD 11.2 Complete as many rounds and reps as possible in 15 minutes of: 9 Deadlifts (155/100) 12 Push-ups 15 Box jumps (24/20)
Strength: Weighted pull Ups AMRAP in 13 minutes: 55 Handstand Pushups 55 Calorie Row 55 Wall Balls 20/14 55 Deadlifts 225/155
Strength/Skill – O.H. Squat 5 x 5 Nasty Girls V2 3 rounds for time of: 50 one-legged squats, alternating Left and Right 7 muscle-ups (Pull-ups/Dips 3:1) 175-lb. hang power cleans, 10 reps
Dodgeball and then skills. 3 Rounds 1 Min- Med Ball Twist 20/14 1 Min- Deadlift 95/65 1 Min- Med Ball Clean 20/14 1 Min- DB Snatches 50/35 1 Min- Weighted Walking Lunges 1 Min – Rest
S.D.H.P; 4 reps on the min for 10 min @65%-80% 1rm + 5 sets @100% that means like an animal!!! 20 kbs 2/1.5 pood 60 double unders rest 3 min b/t sets 3 mins rest b/t sets means balls to the wall!!!!!!!!!!