DAILY WORKOUT

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Monday

Elite Wellness – FIT

Metcon (Distance)

4 Sets:

10 Sandbag Squats (Heavy)

6 Seated Box Jumps (Build)

Metcon (AMRAP – Rounds and Reps)

2 Cycles

AMRAPx4:

3 Curtis P’s

8 Pull Ups

AMRAPx4:

MAX Cal Bike

*Rest 2min between AMRAP’s

Monday

Elite Wellness – CrossFit

Back Squat (4×2)

*Every 3min complete a set

*Weight- 85-90%

Metcon (Time)

4 Rounds:

10 Sandbag Squats (Heavy)

10 Burpees Over Sandbag

10 Sandbag Squats

10 Cal Bike

Sunday

Elite Wellness – CrossFit

Metcon (Time)

30 Rounds:

1 Clean

2 Front Squats

3 Jerks

(185/125)

Saturday

Elite Wellness – FIT

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

Saturday

Elite Wellness – CrossFit

Metcon (Time)

Partner UP!!

Buy In: 2k Row

3 Rounds:

20 MU (50 Pull Ups)

75 Wallballs (20/14)

100 Sit Ups

Friday

Elite Wellness – FIT

Metcon (AMRAP – Reps)

4 Sets:

MAX Shoulder Taps

*Rest :20sec

MAX HSPU
*Scaling Option: Complete movements in a Push Up Position

Metcon (Weight)

EMOMx16

Min 1- :40 Ski Erg

Min 2- :40 Alt. DB Snatch

Min 3- :40 SA DB OHS

Min 4- Rest
*Scaling Option (OHS): SA DB Front Squat

Friday

Elite Wellness – CrossFit

Push Press (1×1)

*15min to build to heavy single

Metcon (Time)

For Time:

15-12-9-6-3

Deadlift (250/175)

*400m Run between sets

Thursday

Elite Wellness – FIT

Metcon (Time)

For Time:

5k Bike

3k Bike

1k Bike

3k Bike

5k Bike
*Rest 2min between sets

Thursday

Elite Wellness – CrossFit

Metcon (Time)

For Time:

200 DU

50 DB Snatch

50 T2B

50 DB Thrusters

200 DU

(50/35)

Optional:

100 Cal Bike (w/partner)

Wednesday

Elite Wellness – FIT

Metcon (Weight)

AMRAPx12

MAX Sandbag Carry

(every drop complete: 20 Hollow Rocks)

Metcon (AMRAP – Reps)

5 Rounds:

3min ON/1min OFF

40yd Sled Push

40 DU

MAX DB S2O

Wednesday

Elite Wellness – CrossFit

Metcon (Time)

For Time:

10k Bike
*Every 3min complete:

3 Snatches (80%)

Overhead Squat (4×3)

*75% of 1RM Snatch

*EXTRA CREDIT if there is time after bike

Tuesday

Elite Wellness – FIT

Metcon (Weight)

3 Sets:

15 DB Front Raises

15 DB Reverse Fly’s

15 DB Lateral Raises

Metcon (AMRAP – Rounds and Reps)

AMRAPx15

15 T2B

20 DB Floor Press

25 Cal Row