CONDITIONING:
Row 1000 meters
STRENGTH:
Work up to a heavy complex of:
Push Jerk + Split Jerk
WORK CAPACITY:
21-15-9 reps for time of:
Box Jump Overs (24/20)
Push Jerks (115/80)
THURSDAY 181115
WEDNESDAY 181114
CONDITIONING:
Row 1000 meters
WORK CAPACITY:
For Time:
20 Power Cleans (225/155)
10 Rope Climbs
TUESDAY 181113
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
3 Rounds for time:
20 Calorie Row
20 Power Snatch (95/65)
20 Bar Facing Burpees
MONDAY 181112
CONDITIONING:
Row 1000 meters
WORK CAPACITY:
“Sean”
10 Rounds for time of:
11 Chest to Bar Pull-ups
22 Front Squats (75/55)
* U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, Pennsylvania, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, Kentucky, was killed on November 22, 2010, in Kandahar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his fiancee Christina Martin, mother Charlene Flannery, and brothers Sergeant Brian Flannery and Devin Flannery.
SATURDAY 181110
CONDITIONING:
Coaches Choice
WORK CAPACITY:
“Dork”
6 Rounds for time:
60 Double Unders
30 KettleBell Swings (24/16)
15 Burpees
* 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.
FRIDAY 181109
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
AMRAP in 15 minutes of:
10 Bodyweight Bench Press
20 Toes to Bar
30 Hip/Back Extensions
THURSDAY 181108
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
21-15-9 Reps for time of:
Overhead Squats (135/95)
Box Jumps (30/24)
WEDNESDAY 181107
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Deadlift 2-2-2-2-2
WORK CAPACITY:
For Time:
Run 800 meters
50 Sumo Deadlift High Pulls (75/55)
25 Pull-ups
TUESDAY 181106
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
For Time:
30 Calorie Row
30 Handstand Push-ups
25 Calorie Row
25 Handstand Push-ups
20 Calorie Row
20 Handstand Push-ups
15 Calorie Row
15 Handstand Push-ups
10 Calorie Row
10 Handstand Push-ups
MONDAY 181105
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
“Karen”
For Time:
150 Wall-Balls (20/14)
SATURDAY 181103
CONDITIONING:
Coaches Choice
WORK CAPACITY:
With a Partner
“Bert”
For Time:
50 Burpees
Run 400 meters
100 Push-ups
Run 400 meters
150 Walking Lunges
Run 400 meters
200 Squats
Run 400 meters
150 Walking Lunge
Run 400 meters
100 Push-ups
Run 400 meters
50 Burpees
FRIDAY 181102
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
AMRAP in 14 minutes of:
4 Power Snatch (185/125)
12 Box Jump Overs (24/20)
THURSDAY 181101
CONDITIONING:
Hip Series lead by Coaches
WORK CAPACITY:
Max Distance Run in 30 minutes
*Reminder the Lululemon Here to Be: Yoga + Live Music Benefit Night starts at 5pm at the Lake house in Lake Carolina
WEDNESDAY 181031
CONDITIONING:
Run 400 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 20 minutes of:
50 Double-Unders
5 Squat Cleans (205/145)
5 Muscle Ups
TUESDAY 181030
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Push Press 3-3-3-3-3
WORK CAPACITY:
For Time:
100 Walking Lunges
100 Push-ups
MONDAY 181029
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
3 Rounds for time:
400 meter Run
25 Wall-balls (20/14)
15 Dumbbell Push Press (50/35)
SATURDAY 181027
CONDITIONING:
Coaches Choice
WORK CAPACITY:
4 Rounds for time of:
20 Squat Cleans (115/80)
800 meter Run
FRIDAY 181026
CONDITIONING:
Row 1000 meters
WORK CAPACITY:
2 Rounds for Time:
50 Calorie Row
50 Dumbbell Snatch (50/35)
50 Ab-mat Sit-ups
THURSDAY 181025
CONDITIONING:
Hip Series lead by Coaches
WORK CAPACITY:
For Time:
150 Burpee Box Jump Overs (24/20)
WEDNESDAY 181024
CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Back Squat 5-5-5-5-5
WORK CAPACITY:
AMRAP in 7 minutes of:
30 Double-Unders
7 Toes to Bar
7 Dumbbell Squats (50/35)
