Workout of the Day

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.

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WOD:

Dork

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.

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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.

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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.

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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.

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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.

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Strength:

Dumbbell Bench Press 12-12-12-12-12

Use the heaviest weight you can for each set. Rest 23 minutes between sets.

WOD:

Complete as many rounds as possible in 13 mins of:

5 Dumbbell Hang Power Cleans, 50/35 lbs

7 Feet Elevated Ring Rows

5 Broad Jumps

Post loads and rounds to beyond the whiteboard.

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GO LIONS!!!!

Midline:

For quality:

Wall Handstand Hold, 2 mins

Static Pull Up Hang, 3 mins

Plank Hold, 4 mins

WOD:

3 rounds for time of:

25 Power Snatches, 75/55 lbs

30 Russian Twists

Post times to beyond the whiteboard.

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Haply Birthday, Tyne!

WOD:

For time:

40 Machine Calories

40 Box Jumps, 24/20 in

40 Jumping Pull-ups

40 Medicine Ball Slams, 50/40 lbs

40 Walking Lunges, 50/40 lbs

40 V-ups

40 Alternating Dumbbell Snatches, 50/35 lbs

40 Supermans

40 Wall Balls, 20/14 lbs

40 Burpees

40 Double Unders

40 Machine Calories

Post time to beyond the whiteboard.

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Strength:

3-Position Clean 1-1-1-1-1

Earn weight with technique. Rest as 2-3 minutes between sets.

WOD:

Complete as many rounds as possible in 12 mins of:

2 Bar Muscle-ups

4 Alternating Pistols

8 Russian Kettlebell Swings, 70/53 lbs

Post loads and rounds to beyond the whiteboard.

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