WOD
CrossFit All Levels WOD, October 18, 2018
Crossfit 10/18/18

Metcon (Time)
Gymnastics/Conditioning

50 Double Unders
21 Kipping Handstand Push-ups
50 Double Unders
15 Kipping Handstand Push-ups
50 Double Unders
9 Kipping Handstand Push-ups
50 Double Unders
15 Kipping Handstand Push-ups
50 Double Unders
21 Kipping Handstand Push-ups
**1:1 singles**
**scale hspu to 9-6-3-6-9 if you cannot do the prescribed rounds in 3 sets or less**
Metcon (AMRAP – Reps)
12 min amrap

3 Thrusters (95/65)
3 Toes to Bar
3 Calorie Row
6 Thrusters (95/65)
6 Toes to Bar
6 Calorie Row
9 Thrusters (95/65)
9 Toes to Bar
9 Calorie Row

WOD
Fire WOD, October 18, 2018
FIRE 10/18/18

Metcon
3 rounds

10/8 bar row with 3" negative
10 DB bench press with 3" negative
20 banded dead bugs
Metcon (4 Rounds for reps)
4 rounds for reps

1:00 bike
1:00 row
1:00 run
1:00 rest

Score is total cals each round

WOD
CrossFit All Levels WOD, October 17, 2018
Crossfit 10/17/18

Metcon (AMRAP – Reps)
12 min emom

Odd: C2B Pullups
Even: Dynamic Pushups

**Pick a number and stick with it

Metcon (Time)
3 rounds

600 Meter Run
21 Hang Squat Snatches (75/55

WOD
Fire WOD, October 17, 2018
FIRE 10/17/18

Metcon (Calories)
5 rounds

Row
:30 mod
:30 fast
:30 easy recovery
:30 rest

Score is total cals

Metcon (Time)
4 rounds for time

400m run or row
20 lunges
10 DB hang clean & press

WOD
Fire WOD, October 16, 2018
FIRE 10/16/18

Metcon
Run

At 0:00 – 800m run
At 5:00 – 600m run
At 9:00 – 400m run
At 12:00 – 200m run

Try to increase pace

800m Run (Time)
Max Effort 800m Run
600m run (Time)
400m Run (Time)
Max Effort 400m Run
200m run (Time)
Metcon (2 Rounds for reps)
Every 3 min for 5 rounds

12/9/6 cal bike
12 ball slams
15 sit ups

Keep a fast pace
Cap is 2:15/round
Record fastest and slowest rounds

WOD
CrossFit All Levels WOD, October 16, 2018
Crossfit 10/16/18

Power Clean (Weight)
15 Minutes to build to heavy 5 rep
**Touch and go**
Metcon (AMRAP – Rounds and Reps)
3 min amrap

9/6 Calorie Assault Bike
9 Power Cleans (115/80)

Rest 3 Minutes

Metcon (AMRAP – Rounds and Reps)
3 min amrap

9/6 Calorie Assault Bike
7 Power Cleans (135/95)

Rest 3 Minutes

Metcon (AMRAP – Rounds and Reps)
3 min amrap

9/6 Calorie Assault Bike
5 Power Cleans (155/105)

WOD
Fire WOD, October 15, 2018
FIRE 10/15/18

Metcon
3 rounds for time

10 half kneeling DB rack and press/each arm
10 banded face pulls
1 min max cals on ski erg

No score. This will be used as a warm up for metcon

Metcon (Time)
30/20 of each for time

Box jumps/step ups
Bar rows
KBS
Goblet squats
T2B or knee raises
Push press
KB sumo DL high pull
Wall balls
Burpees
Double unders or lateral jumps

WOD
CrossFit All Levels WOD, October 15, 2018
CrossFit 10/15/18

Back Squat (Weight)
3 Sets of 9 @
76-80-84%

Dirty Thirty (Time)
For time

30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (70/53)
30 Front Squats (115/80)
30 Toes to Bar 
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wallballs (30/20)
30 Bar Facing Burpees
30 Double Unders

WOD
CrossFit All Levels WOD, October 14, 2018
CrossFit 10/14/18

Dork (Time)
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.