WOD

Each class runs for 1 hour. The classes will begin with a warm-up (as well as mobility) that leads into skill and/or strength work prior to the “Workout of the Day”.

Saturday 4/13/24

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“Dork”
Experienced CrossFitters
AMRAP 20.14
33 Calories
15 Deadlifts (225/155)
4 Rope Climbs

Beginners
AMRAP 20.14
33 Calories
15 Kettlebell Swings Each
4 Rope Pulls Each

On March 26, 2014 two Boston Firefighters, FF Michael Kennedy and Lt Ed Walsh, lost their lives while battling a basement fire at 298 Beacon St. Michael “Dork” Kennedy was a CrossFitter who worked out at CrossFit Florian and Coached at CrossFit Together. He was also a Combat Marine among many other things.

We will be hosting this workout created by CrossFit Florian, made to honor the memory of FF Michael Kennedy and Lt Ed Walsh. Lets get after a hard workout and Honor our fallen brothers.

Friday 4/12/24

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Strength Test
Take 20:00 to build to a heavy/max 50ft. sled pull

Conditioning
5 Rounds for Time:
3 Wall Walks
10 Pull-ups
10 Push-ups
50 Double Unders

Time Domain: 8:00-11:00 minutes
Time Cap: 14 minutes

Thursday 4/11/24

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Olympic Lifting
18:00 to establish a one rep max Power Clean

Conditioning
3:00
21 Power Cleans (95/65)
Max C2 Meters

Rest 1:30

3:00
15 Power Cleans (115/95)
Max C2 Meters

Rest 1:30

3:00
9 Power Cleans (135/105)
Max C2 Meters

Wednesday 4/10/24

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Conditioning
40:00 minute EMOM, 8 Sets
Minute 1: 13/10 Calorie Echo
Minute 2: 8 Burpee Box Jump 24/20”
Minute 3: 14/11 Calorie Ski
Minute 4: 15 Wall Balls 20/14lb, (9/6kg)
Minute 5: 150m Run or 6 Shuttle Runs

Score = Rounds

You may take off a total of 5 rounds, which is 1 round per movement.

Tuesday 4/9/24

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Strength
Take 15:00 minutes to Establish
1RM Bench Press

Conditioning
15:00 minute AMRAP
5 Strict Handstand Push-Ups
10 Toe to Bar
15 American Kettlebell Swings 53/35lb, 24/16kg

Monday 4/8/24

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Strength
Take 20:00 minutes to Establish a 1RM Back Squat

Conditioning
For Time:
500m/425m row
40 Back Squats 135/95lb
500m/425m row

Time: 6:00-8:00 minutes
Time Cap: 10:00 minutes

Sunday 4/7/24

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Conditioning
20:00 minute Continuous Clock for rounds + reps

10:00 minute AMRAP
300/270m Row
10 Alternating Dumbbell Power Snatch 50/35lb, 22.5/15kg
50 Double Unders

Directly into..

10:00 minute AMRAP
300/270m Row
200ft (60m) Dual Kettlebell Farmers Carry 70/53lb, 24/16kg

Saturday 4/6/24

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Partner Day!!!! 👬👭👫
25:00 AMRAP
Partner 1: 5 pull-ups, 10 push-ups, 15 air squats
Partner 2: Sandbag hold

*Every 5:00, starting at 0:00, partners stop and complete 10 alternating sandbag cleans; When clock hits 25:00, partners complete a final round of cleans

Friday 4/5/24

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Conditioning
3 Sets for Total Reps:
1 Minute Bar Facing Burpee
1 Minute Deadlift
1 Minute Toes to Bar
1 Minute Shoulder to Overhead
1 Minute Calorie Echo BIke
1 Minute Rest

Barbell: 155/105 (70/48 kg)

Score = Reps / Set