METCON
10 rounds for time:
200m sprint
15 squats
10 situps
5 hand release clapping push ups
Accessory work
Shoulders of steel
3 sets of each
10 dumbbell lateral raises
10 dumbbell front raises
10 dumbbell bent over reverse fly
Olympic lifting skills
30 PVC pipe snatch balance
Core
3min of plank hollow body hold
Strength
Weightlifting W7D3
Power snatch
5×3
*Touch and go only
Hang clean
5×2
*Start at your max power snatch triple and build up
METCON
8min AMRAP
8 dumbbells alternating step ups 50/35 24/20
8 knees to elbows
Note: Full extension on top of the box for the step ups, 8 reps total (4 per side)
Accessory work
5 sets
5 slow mo pvc pipe squat snatch
3 sets
10 dumbbell bent over rows
10 seated dumbbell presses
Core
For time:
60 GHD situps
Skills
10min EMOM *alternating minutes
1min 25ft handstand walk
1min 5-10 strict pull ups
METCON
8min AMRAP
1 handstand push ups
1 deadlift 275/185
2 handstand push ups
2 deadlifts
3 handstand push ups
3 deadlifts
4…
4…
5…
5…
Continue to add 1 rep of each until you run out of time
Lite/Beginners
Skills
10min EMOM *alternating minutes
1min pike around the box
1min 5 strict pull ups (Banded if needed)
METCON
8min AMRAP
1 push ups
1 deadlift
2 push ups
2 deadlifts
3 push ups
3 deadlifts
4…
4…
5…
5…
Continue to add 1 rep of each until you run out of time. Bar at 155/105 or adjust as needed
Weightlifting W7D2
Snatch
5×1
Snatch pulls at 110% of today’s max
3×3
*Touch and go*
Front squats
5×2
Accessory work
Dumbbell lat raises 3×10
Dumbbell press alternating 3×10
30 PVC pipe split jerk push press
Core
Tabata V-ups
“DORK”
6 rounds for time:
60 double unders
30 kettlebell swings 53/35
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.
Accessory work
Crossover symmetry
3 set of each:
Row
Reverse fly
Pull down
30 pvc pipe snatch grip sot press
Core
Accumulate 2min each of:
Hollow body
Arch
Strength
Split jerks
5-5-3-3-3-1-1-1-1
*Build up to your max for each set*
METCON
7min AMRAP
7 ring dips
7 box jump over 30/24
Lite/Beginners
Split jerks
*Technique focus*
METCON
7min AMRAP
7 push ups
7 box jumps overs 24/20
Weightlifting W7D1
Clean
7×1
*Aim for over your today’s max jerk*
Clean pulls @110% of today’s max clean
3×3
Back squats
5×3
*Aim for set 3 and 5 to be above your today’s max clean
Accessory work
Crossover symmetry
3 sets of 4 exercise of your choice
3 sets
10 PVC pipe squat snatch
Core
25 strict toes to bar
“Lumberjack 20”
20 Deadlifts 275/185
Run 400m
20 KB swings 70/53
Run 400m
20 Overhead Squats 115/85
Run 400m
20 Burpees
Run 400m
20 chest to bar pull ups
Run 400m
20 Box jumps 24/20
Run 400m
20 DB Squat Cleans 50/35
Run 400m
On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.
Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.
Teams of 2:
For time:
42-30-18-9
Cals row
21-15-9-6
Bench press
135/95 165/115 205/135 225/155
Rest 5min
For time:
42-30-18-9
Cals row
21-15-9-6
Back squats
185/125 225/155 255/175 275/185
*Share as needed*
Accessory work
Barbell bicep curls
3×12
Workout 1:
For time:
150 squats
Workout 2:
3 rounds for time:
1 hill run
15 burpees
Workout 3:
4 rounds for time:
20 push ups
20 situps
Workout 4:
The Hopper
Workout 5:
For time:
25 deadlifts
20 hang power cleans
15 front squats
10 shoulder to overhead
5 back squats
25 Zeus rope double unders
Bar at 115/85
Workout 6:
For time:
30 wall balls 20/14
20 toes to bar
10 db thrusters 50/35
20 db steps overs 50/35 24/20
30 db power snatch alt 50/35
3 rope climbs
*weight vest on 20/14*
Strength
Front squats
1-1-1-1-1
METCON
5min AMRAP
1 Squat snatch @70% of 1RM
8 bar facing burpees
2min rest
5min AMRAP
1 Squat clean and jerk @70% of 1RM
8 bar facing burpees
Finisher
Tabata situps
*For extra challenge, GHD situps
Accessory work
Barbell split jerk push press 3×10
Strict pull ups 3×10
Strict dips 3×10
Barbell good mornings 3×10
METCON
20min AMRAP
21 shuttle run 20ft
15 wall balls 20/14
9 bodyweight deadlifts
Weightlifting W6D3
Overhead squats
5×3
Power snatch
5×3
Power clean + power jerk
5×3+1
Accessory work
Dumbell lateral raises 3×10
Dumbell front raises 3×10
Dumbell shoulder press 3×10
50 barbell overhead squats
Core
50 med ball abmat situps 20/14
