Monthly Archives: October 2018

wednesday 10.17.18

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.

DORK
6 rnds
60 du
30 kbs (53/35)
15 burpees
soft 25 cap

Tuesday 10.16.18

SWEAT:
10 amrap
8 ring rows / pull ups
16 db snatches (50/35)
rest 5
10 amrap
10 kb sdhp
10 burpees
rest 5
Tabata
db curls
box dips
plank holds
____________
CrossFit
OTM 12
odd: 10 ring rows
even: 1 power snatch

30 db snatches (70/50)
10 mups
30 kb sdhp (70/53)
10 mups
30 db snatches
cap 14

Thursday 10.11.18

plank up downs: 4×8 each arm

banded goodmornings: 4×12

SWEAT:
min 0-10
21-15-9
Calories on the bike
Devil Press (35/25)
TTB/ dynamic sit ups w/plate

min15-25
21-15-9
Calories on the row
Slam Balls
Sit-Ups

min30-40
4 Rounds:
200m Run
10 burpees
__________
CrossFit:
Partner
25 amrap
50/40 cal row
50 devil Press (50/35)
50/40 cal bike
100 db s2oh
600m run
100 kbs (70/53)

(Chest must touch floor/ db must go from ground to over no C+J)

tuesday 10.9.18

IMG_5866

seated plate twist: 4×8 ea
supermans: 4×8

SWEAT:
2 rounds
3amrap
cal row
3amap
4 burpees
5 DB DL (50/35)
3amrap
5 ring rows
5 SA PP (50/35)
3amrap
assbike
2 min rest between rnds

CrossFit
15 amrap
200m run
5 strict pull ups
10 Deadlifts (185/130)

monday 10.8.18

IMG_5979


These three CrossFit Route 1 OG’S (Pat Dow, Tony LoRusso and Chris Rizza) just returned from their 7 day climb up Machu Picchu.

back squat:3×10@65%

Elizabeth
21-15-9
squat clean (135/95)
ring dip
12 min

thursday 10.4.18

plank up downs: 4×8 each arm

banded goodmornings: 4×12

SWEAT:
20 Amrap
bike 15/12
40 DU or plate hops
200m run
20 cal row
20 slam balls
20 burpees


1mile cool down jog
———
CROSSFIT:
Partner:
25 amrap
100/80 cal bike
200 du
100 burpees over partner
200/160 cal row
200 du
100 burpees over partner
(break up anyway)