140414: Rest Day

Rest Day!!!!!

 

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140413: Fighting and Crossfit


Dynamic Warmup and Mobility: 20 mins

WOD

Crossfit Total:

Find your 1 rep max:

Back Squat

Shoulder Press

Deadlift

Start with a weight that will allow you to get 3-4 reps first then add weight til you get to your 1 rep max, you must keep perfect form, once your form breaks in any way stop as it the lift will not count.  Take as much time as you need to complete.

Quote of the day:

The only person you are destined to become is the person you decide to be. –Ralph Waldo Emerson

 

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140412

Dynamic Warmup and Mobility – 10min

Skill of the day: Legless Rope Climbs

WOD

“Annie”

50-40-30-20-10 rep rounds of

Double Unders

Abmat Situps

 

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140411

Dynamic Warmup and Mobility: 10 mins

Crossfit Open Workout

Workout 14.4

MEN - includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups

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140410: Boston Fire





Dynamic Warmup and Mobility 10 mins

Skill of the day: Double Unders: 3sets of 1 min with 30 sec. rest between sets

WOD

“Dork”        
For Time “Probie” Beginner “Rescue” Intermediate “Engine” Advanced “Truck” Elite
33- Back Squats 95# 155# 185# 225#
15- Burpees Burpees Burpees Burpees Burpees
33- Deadlifts 95# 155# 185# 225#
15 Burpees Burpees Burpess Burpees Burpees
33- Kettlebell Swings 20# 35# 53# 70#
15 Burpees Burpees Burpees Burpees Burpees

Mike “Dork” Kennedy was a Boston Firefighter and Crossfit trainer at several Boston Crossfit gyms.  Mike had been a firefighter for 6 years when tragedy struck on March 26th 2014.  Mike was 33 years, an Iraq War Veteran, and was a first responder to the Boston Marathon bombings last year.  Mike and Lt. Ed Walsh gave the ultimate sacrifice in the line of duty and will always be remembered as Hero’s.

Quote of the day:

There is only one way to avoid criticism: do nothing, say nothing, and be nothing. –Aristotle

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