8/8 Monday

Warm Up 

SB warm up #3

3x 6-10 (depending on load) reps of:

  1. Bear hug squats

  2. Bear hug carry 100ft

  3. Deadlifts

  4. Front rack carry 100ft

  5. Ground to shoulder

  6. Overhead carry 100ft

  7. Lateral jumps over SB

WOD

Complete the following:

50 SB deadlifts

40 SB cleans

30 SB shoulder to overhead 

20 SB squats

Ray Traitz
8/6 🇺🇸 HERO SATURDAY 🇺🇸

Dork

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

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

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.

Ray Traitz
8/5 Friday

Warm Up 

Core warm up

*Coaches choice: run/row/ jump rope

  1. Dead bug complex

  1. Plank complex

  1. Gymnastic isometric holds

WOD

3 rounds of:

50 single unders (jump rope)

5 reps, 5 mountain climber + stand up

5 burpees

5 reps, 5 mountain climber + stand up

2 minute run

Ray Traitz