Open Gym
-or-
Suggested WOD
“Blitz”
5 rounds
20/14 cal Row
10 Power Clean & Jerk (115/80)
A. Push-press
5-5-5-5-5
B. 7 Rounds
7 Burpee Box Jump-overs
7 Thrusters (95/65)
7 T2B
A. Front Squat
2 RM
B. 12 min AMRAP
16 Front Rack DB Lunges (50/35)
4 Man-makers
16 Ring Dips
This year Veteran’s Day coincides with the Armistice that ended The Great War.
Remember all who served.
"Bradshaw"
10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders
U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.
“Whip”
AMRAP in 21 minutes
11 push-ups
5 Squat cleans 155/105
10 Box jumps 24/20 inches
Open Gym
-or-
Suggested WOD
A. Weighted pull-up
1 RM
B. 10 min AMRAP
7 HSPU
1 Rope Climb
A. Bulgarian Split Squats
5-5-5-5-5
B. For time
21 Hang Power Clean (135/95)
21 Bar facing Burpees
100 Double unders
15 HPC
15 Bar facing Burpees
75 Double unders
9 HPC
9 Bar facing Burpees
50 Double unders
Reminder that we are closed this weekend to host a CrossFit L1 Course.
Election Day
Each class will vote for one of the following WODs
A. 5k Row for time
B. 30 Muscle-ups for time
C. “Karen”
150 Wallballs for time
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.
