High knees, butt kicks, etc. Dynamic.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
AMRAP 20 Minutes:
– 50 Abmat sit-ups
– 30 OH squats, 95#/65#
– 30 Hand release push-ups
– 30 Pull-ups
– 2 Shuttle sprints
In 10 Minutes:
– Roll out
– 50 DUs
– 10 pull-ups
– 10 push-ups
– 10 sit-ups
– 10 supermans
– 10 OH squats
2 Rounds, each for time of:
– Row 1000m, rest 2 minutes
– Row 800m, rest 90 seconds
– Row 600m, rest 60 seconds
– Row 400m, rest 30 seconds
– Row 200m
*Rest 5 minutes between rounds.
3 Stations, 2 minutes each:
– Row
– 5 Pull-ups, 5 Air squats AMRAP
– 5 KB deadlifts, 5 Push-ups AMRAP
5 Rounds for time of:
10 Quick feet
10 Kipping knee raises
1 Minute double KB hold (at sides, like suitcases)
*Rest 1 minute after each round.
1 Minute each:
– Calf stretch
– KB Goblet squat stretch
– PVC pass throughs
– Shoulder kips
Then,
– Row 300m
– 1 set HSPUs (use box if needed)
– Row 300m
– 1 Set Handsand walks (use box if needed)
– Row 300m
– 1 Set Handstand hold (use wall if needed)
Shoulder press 1-1-1-1-1 reps
Push press 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps
Try to increase the load on each of the 15 reps.
Record heaviest weight of each movement for total score.
EMOM for 10 minutes:
10 Quick feet
15 V-ups
*Masters/Scaled 10-15 sit-ups/round. Rx+ 10 TTB/round.
Jump rope 1 minute
10 Mountain climber hip stretches
10 Supermans
30 Sit-ups
10 Supermans
10 Mountain climber hip stretches
Jump rope 1 minute
AMRAP 12 Minutes:
15 Push-ups
10 Box jumps
200m Run
1 Minute each:
– Calf stretch
– KB Goblet squat stretch
– PVC pass throughs
– Shoulder kips
Then,
AMRAP 6 Minutes:
– 4 Burpee pull-ups
– 4 MC Hip stretches
– 4 Med ball clean into wall balls
– 4 Strict toes to bar (toes through rings if needed)
AMRAP 18 minutes:
Run 400m
20 Renegade rows (alt arms each rep)
10 Box jumps
*Record rounds completed and post weight used and box height in comments.
1 Minute each:
– Calf stretch
– KB Goblet squat stretch
– PVC pass throughs
– Shoulder kips
Then,
3 Rounds, 30 seconds each:
– Double unders
– Box jumps
– Push-ups
– Pull-ups (use bands if needed
– OH squats (barbell or PVC if needed)
6 rounds for time of:
60 Double Unders
30 Kettlebell Swings, 1.5/1 pood
15 Burpees
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.
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.
To learn more about Dork click here
Run around cage 5 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.).
4 Rounds for time of:
60 Single unders (30 DUs)
20 KB swings
10 Burpees
High knees, butt kicks, etc. Dynamic.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
60-50-40-30-20 Reps for time of (25 min cap):
– Toes to bar
– Squat jumps, 95#/65#
– Double unders
– Reverse lunge steps, 95#/65#
*One person working at a time. Use barbell in back rack position for squat jumps and reverse lunge steps. Scale weight/use KBs as needed. Sub Kipping knee raises/V-ups and single unders (2x) as needed. If both partners proficient at DUs, double them up.
Various agility drills using ladder or hoops.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
AMRAP 15MIN:
10 Handstand push-ups (sub 2 wall walks)
8 Box jumps, 30″/24″
6 Power cleans @ 65% of above
4 Muscle ups (sub 8 ring row to ring dip combos)