Thursday, 6 December 2018 WOD

3 rounds of:
2 minutes of push ups
2 minutes of Turkish get-ups 53/35 Rest 2 minutes

Tips: Select DB/KB weights that allows you to perform several reps per minute. Athletes should be moving the entire work period.



Tuesday, 4 December 2018 WOD

Single-dumbbell overhead squat 5-5-5-5-5 reps

Bench press 3-3-3-3-3 reps

5 attempts at a max set of double-unders

Tips: Most athletes can attempt this workout as prescribed. The dumbbell overhead squat will test flexibility and strength. Prioritize solid mechanics over heavy loading.

Saturday, 1 December 2018 WOD

For time:
3-minute handstand hold
100 squats
25-meter bear crawl
100 squats
30 handstand push-ups

Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes before moving on to the squats.

Tips: If you are not highly proficient with handstands, modify each movement to a point that is manageable but challenging.

Thursday, 29 November 2018 WOD

Dork “Modified”

4 rounds for time of:
60 double-unders
30 kettlebell swings 50/35
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.

Tips: Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout in less than 25 minutes.