Strength:
EMOM x 10 Minutes
- 4 Push Jerks
Workout:
For Time
- 30 Push Jerks 95/65
- 30 Box Jump Overs 24/20
- 200m Run
- 20 Push Jerks 115/75
- 20 Box Jump Overs
- 200m Run
- 10 Push Jerks 135/95
- 10 Box Jump Overs
- 200m Run
EMOM x 10 Minutes
For Time
Hero Workout – “Dork”
6 Rounds For Time
Dedicated to Boston firefighter Michael “Dork” Kennedy, 33, of Boston, Massachusetts, who 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.
6-6-6-6-6
Every 3:00 x 5 Sets
2 Sets
-Rest 1:00 b/t Sets
2 Rounds For Time
8-6-6-4-4
3 Sets
AMRAP 4
-Rest 1:00 b/t Sets-
Pick up where you left off each set.
Preview of workouts for the week of 8/3/2020:
WODs are subject to change.
30 Minute AMRAP
EMOM x 10 Minutes
3 Rounds for Time
10-10-10-10-10
EMOM x 6 Minutes
-Rest 1 Minute-
EMOM x 6 Minutes
If you’re looking to add some new summer recipes to your routine we have just the recipe for you! This recipe is perfect for those hot summer days since you don’t even have to turn on your oven.
Enjoy!
If you’re interested in learning more about our nutrition program, click here.