WOD
Jan
2025
January 29, 2025
Conditioning:
Each for time:
Row: 3x 500 m
Rest as needed between efforts.
WOD:
3 rounds for time of:
60 Double Unders
30 Wall Balls, 20/14 lbs
15 Toes-to-bars
Post times to beyond the whiteboard.
WOD
Jan
2025
January 28, 2025
Strength:
Close Grip Bench Press 5-5-5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets.
WOD:
5 rounds for time of:
20 Alternating Dumbbell Snatches, 50/35 lbs
20 Push-ups
Post loads and times to beyond the whiteboard.
WOD
Jan
2025
January 27, 2025
Strength:
Front squat, 3-3-3-3-3
Progressive load, 2-3 minutes between sets.
WOD:
Tabata Echo Bike Calorie
Tabata Sledge Hammer Strike, 16/10 lbs
Tabata Pull-up
Tabata Jump Squat
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.
WOD
Jan
2025
January 26, 2025
Conditioning:
With a continuously running clock perform:
1 Machine Calorie in the first 1 min
2 Machine Calories in the second 1 min
3 Machine Calories in the third 1 min …
Continuing this for as long as you are able.
WOD:
Complete as many rounds as possible in 13 mins of:
21 Russian Kettlebell Swings, 70/53 lbs
10 Box Jumps, 24/20 in
Handstand Walk, 10 yd*
*scale to 30 second holds or 20yd bear crawl
Post reps and rounds to beyond the whiteboard.
WOD
Jan
2025
January 25, 2025
Midline:
Tabata Dead Bug
Tabata Superman
Tabata Dead Bug
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.
WOD:
Complete as many rounds as possible in 15 mins of:
5 Medicine Ball Slams, 50/40 lbs
10 AbMat Sit-ups
15 Air Squats
Post rounds and reps to beyond the whiteboard.
WOD
Jan
2025
January 23, 2025
WOD:
6 rounds for time of:
60 Double Unders
30 Kettlebell Swings, 1.5/1 pood
15 Burpees
Post times 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.
WOD
Jan
2025
January 23, 2025
Strength:
Split jerk, 2-2-2-2-2
Rest 2–3 minutes between sets.
WOD:
4 rounds for time of: 2
1 Dumbbell Front Squats, 50/35 lbs
13 Handstand Push-ups
Post loads and times to beyond the whiteboard.
WOD
Jan
2025
January 22, 2025
Speed:
In teams of 3-5, Complete as many rounds as possible in 13 mins of:
Sled Push Low Handle, 175/130 lbs
WOD:
Complete as many rounds as possible in 15 mins of:
21/17 Machine Calories
5 D-Ball Over Shoulders, 100/70 lbs
1 Rope Climb
Post rounds to beyond the whiteboard.
WOD
Jan
2025
January 21, 2025
Strength:
Deadlift, 3-3-3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets.
WOD:
5 rounds for time of:
11 Power Cleans, 135/95 lbs
11 Ring Dips
Post loads and times to beyond the whiteboard.
WOD
Jan
2025
January 20, 2025
Strength:
Bulgarian split squat, 14-14-14-14-14
WOD:
10 rounds for time of:
4 Strict Chin-ups
8 Box Jumps, 30/24 in
12 Wall Balls, 20/14 lbs
Post loads and times to beyond the whiteboard.