Tuesday

Crossfit RXD – NC COMP

View Public Whiteboard

A. CONDITIONING

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.
To learn more about Dork click here

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Jumping Jacks

5 Scap Pull-Ups + 5 Kip Swings

8 Single DB Front Squat

6 Up-Downs

Strength

Back Squat (3-3-3*)

*Start Moderate-Heavy and Build to Heavy. Warm-Up sets do not count toward working sets.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME*

15-12-9-12-15

DB Front Squat (50/35)|(35/20)

C2B Pull-Up

*After each full set, complete 10 Up-Downs

Gymnastic Kip Preferred

(Score is Time)

KG DB: (22.5/15)|(15/10)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body. Perform after your GPP & Conditioning. Do not skip these opportunities to improve your ROM, strengthen your body, and perfect your movement.

(No Measure)

Phone: (714) 630-7793
3010 E La Palma Ave, Anaheim, CA 92806