CrossFit Workout of the Day
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Quarantine Open Workout 1


Support Your Local Box Fundraiser

Workout 1

Complete as many rounds as possible in 10 minutes of:
10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm

♀ 35-lb. DB ♂ 50-lb. DB


EMOTM for 12 minutes:

20y Carry, AHAP , (all types of carries and holds are allowed, find some awkward heavy shit!)

Post rounds completed and loads to beyond the whiteboard.

Forged Friday



6 rounds for time of:
60 double-unders
30 kettlebell swings
15 burpees

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Post time to beyond the whiteboard.

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.

Post times to beyond the whiteboard.

Thank each and everyone of you so much.

Quarantine 20.17


Bench press, 8-8-8-8-8


Hip bridge DB/KB/OO /1 arm or 2) bench press, 8-8-8-8-8-8


Max reps push-ups x4


3 rounds for time:

400m run

21 knees to elbows

12 handstand push-ups

Post loads and sprint times to beyond the whiteboard.