A. Jerk

3-3-3

B. For time

45 Deadlifts (115/75)

35 Hang power Cleans

25 Push Jerk

15 Overhead Squats

Dork

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

Scaling
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.

Intermediate Option
4 rounds for time of:
60 double-unders
30 kettlebell swings
15 burpees

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

Beginner Option
4 rounds for time of:
60 single-unders
20 kettlebell swings
10 burpees

Open Gym

-or-

Suggested WOD

For time

50 Wallballs (20/14)

50 Pull-ups

35 Wallballs

35 Pull-ups

20 Wallballs

20 Pull-ups

A. Overhead Squat

3-3-3-3-3

B. “Twist & Shout”

14 min AMRAP

1 Power Snatch (135/95)

2 OHS

3 Clean & Jerk

40 Doubleunders

A. Shoulder Press

1 RM

B. 4 rounds

100m Farmer’s Carry (50/35)

20 Push-ups

10 Ring Dips

20 AbMat Weighted Sit-ups (50/35)

In consideration of East End’s Halloween/Trick-or-Treat schedule there will be no 7:30pm WOD on Wednesday.

A. “Grace”

30 Clean & Jerk (135/95)

B. Optional Check-out

Tabata hollow hold

“Jack”

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Open Gym

-or-

Suggested WOD

5 rounds

Max Reps in 1 min of the following:

1 min: Wallballs (20/14)

1 min: Power Clean (115/75)

1 min: AbMat Sit-ups

1 min: Rest

A. Deadlift

3-3-3-3-3

B. For time

21-15-9

Deadlift (225/155)

T2B

A. Hang Power Snatch

1 RM

B. 12 min AMRAP

20 alt DB Snatch (50/35)

20 Single arm BD Overhead Walking Lunge

40 Doubleunders

A. Thruster

2 RM

B. For time

3 rounds of BBT*

30 cal Row

3 rounds of BBT

30 cal Row

3 rounds of BBT

*BBT = Bergeron Beep Test

7 Thrusters (75/55)

7 Pull-ups

7 Burpees

I would like to take moment today to tell you all about a movement that, to the best of my knowledge began in 2006. RED Friday, stands for Remember Everyone Deployed. It’s intent is to remember all of our troops deployed around the globe.

Please wear something Red on Friday.

A. Shoulder Press

3-3-3-3-3

B. Metcon For Time

50 cal Row

25 HSPU

25 cal Row

50 Push-ups

Thursday

Open Gym

-or-

Suggested WOD

"Tread Water"

For time:

2k row

150 du

10 rounds c2b Cindy

5 C2B Pull-ups

10 Push-ups

15 Air Squats

A.  Back Squat

5-5-5

B.  10 min EMOM

10 Ground to Overhead (35lb plate/25lb plate)

6 Burpees onto plate

A.  Find max weight for the complex:

Deadlift + Hang Clean + Hang Clean & Jerk

B.  3 rounds for quality

Accumulate 20s L-sit 

Accumulate 40s hollow hold

Accumulate 60s plank hold

"This story shall the good man teach his son; And Crispin Crispian shall ne'er go by, From this day to the ending of the world, But we in it shall be remembered - We few, we happy few, we Band of Brothers; For he today that sheds his blood with me Shall be my brother; be he ne'er so vile, This day shall gentle his condition; And gentlemen in England now-a-bed Shall think themselves accurs'd they were not here, And hold their manhoods cheap whilst any speaks that fought with us upon Saint Crispin's day."

-William Shakespeare, “Henry V”



"Fianna Fail"

400m Run

10 Burpee Pull ups

200m Run

10 Kettlebell swings (2/1.5)

100m Run

10 Burpee Box jumps (30/24)

400m Run

1 Rope Climb

400m Run

10 Burpee Box jumps (30/24)

100m Run

10 Kettlebell swings (2/1.5)

200m Run

10 Burpee Pull ups

400m Run

On Wednesday, 15 October 2003 Mike's Team was hit by a roadside bomb while on a Diplomatic mission in the Gaza Strip. We do this WOD in memory of the lives lost that day.

John Linde, John Brahchizio and Mark Parsons you will never be forgotten.

"Greater love hath no man than this, that he lay down his life for his friends."

John 15:13

“Brenton”

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

Open Gym

-or-

Suggested WOD

12 Squat Clean (155/105)

12 Muscle-ups

9 Squat Clean

9 Muscle-ups

6 Squat Clean

6 Muscle-ups

A. Bulgarian Split Squat

5-5-5-5-5

B. For time:

500m Row

C. For time:

2k Row