Mobility 20mins WOD 1 Round Mike ‘DORK’ Kennedy 33 Back Squats 100/50kg 15 Burpees 33 Deadlifts 100/50kg 15 Burpees 33 KB Swings 32/24/16kg Hi guys my name is Reggie Desir and I am a Boston Firefighter and CrossFit coach at Crossfit Together in Hyde Park Massachusetts. This last week we lost 2 comrades in the…
Mobility 15mins WOD ‘GI JANE’ 100 Burpee Pull Ups
Strength Push Press 5X5 WOD 20min AMRAP Run 200m 10 Overhead Squats 20/15kg Run 200m with Med Ball 20/14lbs 10 Thrusters 20/15kg Run 200m 10 Box Jumps 24/20″ Run 200m with Med Ball 20/14lbs
Strength Sled Push Tyre Flip WOD 3 Rounds for Time 1min Sumo Deadlift High Pull 30/20kg 1min KB Swing 24/16kg 1min Burpees 1min Push Press 30/15kg 1min Sit Ups Rest 2mins Between Rounds
Core Session 15mins WOD 5 Rounds for Time 5 Handstand Push Ups 10 Toes to Bar 15 Jumping Lunges
WOD Open Workout 14.5 21 Thrusters 43/30kg 21 Bar Facing Burpees 18 Thrusters 43/30kg 18 Bar Facing Burpees 15 Thrusters 43/30kg 15 Bar Facing Burpees 12 Thrusters 43/30kg 12 Bar Facing Burpees 9 Thrusters 43/30kg 9 Bar Facing Burpees 6 Thrusters 43/30kg 6 Bar Facing Burpees 3 Thrusters 43/30kg 3 Bar Facing Burpees Alternate Workout…
WOD Open Workout 14.5 21 Thrusters 43/30kg 21 Bar Facing Burpees 18 Thrusters 43/30kg 18 Bar Facing Burpees 15 Thrusters 43/30kg 15 Bar Facing Burpees 12 Thrusters 43/30kg 12 Bar Facing Burpees 9 Thrusters 43/30kg 9 Bar Facing Burpees 6 Thrusters 43/30kg 6 Bar Facing Burpees 3 Thrusters 43/30kg 3 Bar Facing Burpees
Skill Practice movements and standards for 14.5 WOD Open Workout 14.5
Skill Rope Climb Push Press WOD Run 5km Every 400m- 5 Push Ups 10 Sit Ups 15 Air Squats
Skill Handstand Push Up WOD 12min AMRAP 3 Box jumps 24/20″ 3 Burpees 6 Box Jumps 6 Burpees 9 Box Jumps 9 Burpees 12….. 12….. 15…..