CrossFit Hero WOD…YOUR CHOICE! “Dork” or “Jerry” “Dork” 6 Rounds for Time:60 Double-Unders30 Kettlebell Swings (1.5/1 pood)15 Burpees Background: 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. “Jerry”For Time:1 mile Run2,000 meter Row1 mile Run Background: In memory of Sgt Major Jerry Dwayne Patton, 40, who died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan.Read more

CONDITIONING “Separate Ways (Worlds Apart)”For time:10-20-30-40-50Calorie RowWall Balls (20/14) to 10’ TargetGHD Situps (OR 2x Alt. Leg V-Up)*80’ Handstand Walk after each round MINI PUMP – UPPER BODY ANTERIOR 2 Rounds: Maintain Quality10 Barbell Bench Press @ moderate weight 6 – 1:1:2 Incline DB Bench @ moderate weight 12 Incline DB Chest Fly @ light weight 12 Ring Curls @ moderate weightRead more

STRENGTH Deadlift 5×2, 85-90% CONDITIONING “Any Way You Want It”For time:10-9-8-7-6-5-4-3-2-1Burpee Dumbbell Deadlift (2x70s/50s)10/8 Calorie Echo Bike after each setRead more

STRENGTH Back Squat 5×3, 75%-80% CONDITIONING “Don’t Stop Believin'”3 Sets:20 Strict Pull Ups20 Box Jump Overs (30/24)-Rest 2:00 b/t sets-Read more

STRENGTH Front Rack Lunges 5×8, *4 on each leg; starting at 75% and building to 95% CONDITIONING Partner Throwdown Friday“Bottle Rocket”3 Sets:20 Synchro Line Facing Burpees8 Rope Climbs (split as desired)-rest 2:00min b/t sets- *sub 3 strict pull ups per rope climb / Individual option availableRead more