CONDITIONING:
Coaches Choice
WORK CAPACITY:
AMRAP in 20 minutes of:
7 Pull-ups
14 Dumbbell Snatch (50/35)
21 Wall-Balls (20/14)
FRIDAY 181130
CONDITIONING:
Row 500 meters or Bike 1000 meters
WORK CAPACITY:
For Time:
100 Deadlifts (225/155)
*On the top of every minute 10 Push-ups
THURSDAY 181129
CONDITIONING:
Row 500 meters or Bike 1000 meters
WORK CAPACITY:
5 Rounds for time of:
1 Rope Climb
12 Toes to Bar
1 Rope Climb
24 Dumbbell Squats (50/35)
WEDNESDAY 181128
CONDITIONING:
Run, Row, Bike
WORK CAPACITY:
AMRAP in 15 minutes of:
100 Double-Unders
25 Ring Dips
25 Calorie Row
TUESDAY 181127
CONDITIONING:
Pick one:
Run 400 meters
Row 500 meters
Bike 1000 meters
STRENGTH:
Squat Clean Thruster 2-2-2-2-2
WORK CAPACITY:
For time:
50 Hang Squat Clean Thrusters (95/65)
MONDAY 181126
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
7 Rounds for time of:
10 Burpees to a target
20 Sit-ups
SATURDAY 181124
CONDITIONING:
Coaches Choice
WORK CAPACITY:
8 Rounds for time:
8 Power Cleans (115/80)
8 Pull-ups
8 Shoulder to Overhead (115/80)
FRIDAY 181123
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
AMRAP in 30 minutes of:
Run 400 meters
15 Toes to Bar
15 Deadlifts (185/125)
THURSDAY 181122
CONDITIONING:
Coaches Choice
WORK CAPACITY:
For time as a 2 person team:
100 Double-Unders
100 Dumbbell Squat Clean Thrusters (50/35)
100 Burpees
100 Box Step Overs (50/35)
100 Burpees
100 Double-Unders
WEDNESDAY 181121
CONDITIONING:
Run 400 meters or Row 1000 meters
STRENGTH:
Overhead Squat 5-5-5-5-5
WORK CAPACITY:
AMRAP in 7 minutes of:
5 Overhead Squats (155/105)
10 Box Jumps (24/20)
TUESDAY 181120
CONDITIONING:
Row 1000 meters
WORK CAPACITY:
21-15-9 reps for time of:
Left Arm Kettlebell Snatch (24/16)
Right Arm Kettlebell Snatch (24/16)
Pull-ups
MONDAY 181119
CONDITIONING:
Run 400 meters or Row 500 meters
WORK CAPACITY:
5 Rounds for time:
15 Hang Squat Cleans (135/95)
30 Push-ups
SATURDAY 181117
CONDITIONING:
Coaches Choice
WORK CAPACITY:
5 Rounds for time:
Run 200 meters
10-8-6-4-2 Squat Snatch (135/95)
FRIDAY 181116
CONDITIONING:
Hip Series lead by coaches
WORK CAPACITY:
“Jerry”
For time:
Run 1 mile
Row 2k
Run 1 mile
Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.
THURSDAY 181115
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)
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
