Monday


Congrats to Dick Haynes on becoming a grandfather this weekend!

Congrats to Dick Haynes on becoming a grandfather this weekend!


A. Every 2.5 minutes for 5 rounds:

6 RDL’s

10-8-6-4-2 Strict HSPU*

*make each set slightly more difficult

B. 100 KB Swings (70/53)

Every minute, on the minute: 20 Double Unders


Endurance

2 Rounds

3 Minute Plank

800m Run

Rest 2 minutes

3 Minute Row

800m Run

Rest 2 minutes



Saturday

A. Snatch

3x60, 2x70, 1x75, 1x80, 2x85 x3

B. Clean + Jerk

3x60, 2x70, 1x75, 1x80, 2x85 x3

C. Push press

4x4

10am WOD

2 Rounds for Max Reps

90s Row for Cals

90s DB Shoulder to Oh 35/25

Rest 3 minutes

90s Box Jumps (24/20)

90s Thrusters (45/35)

Rest 3 minutes

90s Russian KB Swings (53/35)

90s OH Walking Lunge Steps

Rest 3 minutes

Del


U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire. He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.

U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire. He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.


25 Burpees

400m Run w/ MedBall (20/14)

25 Weighted Pullups (20/14)

400m Run w/ MedBall (20/14)

25 HSPU

400m Run w/ MedBall (20/14)

25 Chest to Bar Pullups

400m Run w/ MedBall (20/14)

25 Burpees

Wednesday


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A. Every 75s for 10 Rounds:

1. 8 Good Mornings

2. 12 Dips

B. 15 Mins to get as far as possible

50 Pushups, 400m Run*

40 Pushups, 400m Run

30 Pushups, 400m Run

20 Pushups, 400m Run

10 Pushups, 400m Run

*Runs are worth 10 reps

Tuesday


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A. Every 2.5 minutes for 5 rounds:

12 Supine Rows + 6 Box jumps (high as possible)

B. 3 Rounds:

15 Knees to Elbows

12 Burpee Box Jumps Overs (24/20)

9 Power Clean + Jerks (105/80)

Monday


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A. Every 3.5 minutes for 3 rounds:

20 Bulgarian Split Squats + 15 Strict HSPU (unbroken)

B. 12 minute AMRAP:

60 Double Unders

20 KB SumoDLHP (70/53)

60 Double Unders

20 KB Swings (70/53)

Saturday

9am Weightlifting

A) Muscle Snatch + OH Squat

4 sets @50-55%

B) Hang Snatch + Snatch

65x2, 70x2, 75x2, (80x1)x4

C)Power Clean + Push Jerk 2+1

65x2, 70x2, 75x2, (80x1)x4

D)Snatch deadlift

(100%x3)x4

10am WOD

A) Every 2 minutes for 5 rounds:

RDL x 5 + 20 second L-Sit

B) 4 rounds

400m run

21 Sit ups

15 Pull ups

9 Strict HSPU´s

Dork


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.

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.


“Dork”

6 Rounds:

60 Double Unders

30 KB Swings (70/53)

15 Burpees

30 min CAP


4th of July: Liam


U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms fire while conducting combat operations in Paktia Province, Afghanistan, on Sept. 21, 2013. Nevins was assigned to Operational Detachment Alpha 9521, Bravo Company, 5th Bn., 19th Special Forces Group, based in Fort Carson, Colorado. His friends remember him as a cut above when it came to fitness. He enjoyed hiking and running outdoors, as well as the full gamut of CrossFit movements, from Olympic lifting to gymnastics. He is survived by his mother, Victoria; father, William; fiancée, Julie Huynh; and sisters, Maeve and Raven.

U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms fire while conducting combat operations in Paktia Province, Afghanistan, on Sept. 21, 2013. Nevins was assigned to Operational Detachment Alpha 9521, Bravo Company, 5th Bn., 19th Special Forces Group, based in Fort Carson, Colorado. His friends remember him as a cut above when it came to fitness. He enjoyed hiking and running outdoors, as well as the full gamut of CrossFit movements, from Olympic lifting to gymnastics. He is survived by his mother, Victoria; father, William; fiancée, Julie Huynh; and sisters, Maeve and Raven.



Liam

800m Run w/ Plate (45/35)

100 Toes to Bar

50 Front Squats (155/105)

10 Rope Climbs (15/12)

800m Run w/ Plate (45/35)

Partition the Toes-to-bars, Front Squats and Rope Climbs as needed. Start and finish with the run


Wednesday


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A. Every 2 minutes for 6 rounds:

Deadlift

5x60, 3x70, 3x75, 2x80, 2x85, 5x75

B. Every 3.5 minutes for 5 rounds, each round for time:

100m Sprint

16 DB Power Snatch (45/30)

8 Burpees


Monday


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A. Every 90s for 9 rounds:

1. 75s Row

2. 60s Hollow Hold

3. 12 One Arm KB Strict Press (6 per side)


B. 5 Rounds:

50 Double Unders

15 Russian KB Swings (70/53)


Endurance

In 12 Minutes:

80 Lateral Jumps over Parallettes

1200m Run

In 12 minutes

80 Squat Jumps

1500m Row

In 12 Minutes:

5 Minutes Continuous Singles

80 Burpees (no jump)


Schedule for 4th of July Weekend

Thursday 4th of July: 10 am only

Friday 5th of July: Noon only

Weekend: Normal Schedule

Bradshaw


U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.


Bradshaw

10 Rounds:

3 HS Pushups

6 Deadlifts (225/155)

12 Pullups

24 Double Unders

30 Minute CAP