Wednesday, 11-16-16

We mourn the loss of our friend, Joe Lengel, December 22, 1954 – November 19th, 2012, affiliate owner and two-time CrossFit Games Masters competitor from CrossFit Toledo. CrossFit Friends and Family: Joe Lengel’s sons, Aaron and Matt, have created this wod in honor of their slain father, who was killed yesterday opening his box in…

Strength/Skill: Deadlifts Tempo 1:0:4:1 4X3 10 min Ascending ladder: 1 T2B 1 Snatch 115/75 1 Burpee (over the bar) 2 T2b…… 3RDs 10 GHD Sit ups 10 V-sits 10 Med Ball Wall Balls

“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…

Strength: OHS work up to a heavy triple   Tabata Box Jumps 24/20 KBS 53/35 T2B Wall Balls 20/14 with 1 min rest between exercises

Every :30 for 5 min (10 sets) 4-6 Weighted Pull Ups (6-8Pull ups) rest 2 min Every :30 for 5min (10 sets) 4-6 Weight Dips (6-8 Dips) rest 2 min Every :30 for 5 min (10 sets) 7-10 Hollow Rocks 14 min EMOM Even- 8 Thrusters 135/95 Odd- 12 Burpee over bar  

Strength: Cleans 5X5 @ 65% For time: 135-lb. squat clean thrusters, 10 reps 50 double-unders 135-lb. squat clean thrusters, 8 reps 40 double-unders 135-lb. squat clean thrusters, 6 reps 30 double-unders 135-lb. squat clean thrusters, 4 reps 20 double-unders 135-lb. squat clean thrusters, 2 reps 10 double-unders