CrossFit Workout of the Day
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Happy Easter, Tribe!

Partner Conditioning:

4 rounds for time of:
D-Ball Hold, 100/70 lbs
15/10 Echo Bike Calories

*each athlete will hold 4x and bike 4x. Ball must be in front rack for Teammate to accumulate bike cals


7 rounds for time of:
3 D-Ball Over Shoulders, 100/70 lbs
7 Ring Dips

Post times to beyond the whiteboard.

WOD 03.30.24


Machine Calorie Intervals

The interval is 30 secs of work followed
by 30 secs of rest for 12 intervals.

Score is the total reps performed in all of the intervals.


5 rounds for time of:
20 Wallballs, 20/14 lbs
10 Toes-to-bars

Post reps and times to beyond the whiteboard.

Forged Friday



6 rounds for time of:
60 Double Unders
30 Kettlebell Swings, 1.5/1 pood
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.

Post times to beyond the whiteboard.