Weekly CrossFit Workouts January 21-25th

Weekly CrossFit Workouts January 21-25th


For time:

21 Back Squats, 225/155 lbs

42 GHD Sit-ups

15 Back Squats, 225/155 lbs

30 GHD Sit-ups

9 Back Squats, 225/155 lbs

18 GHD Sit-ups



3 rounds for max reps of:

Power Clean, 155/105 lbs, 30 secs

Rest 30 secs

Power Clean, 155/105 lbs, 25 secs

Rest 35 secs

Power Clean, 155/105 lbs, 20 secs

Rest 40 secs

Power Clean, 155/105 lbs, 15 secs

Rest 45 secs

Power Clean, 155/105 lbs, 10 secs

Rest 50 secs



4 rounds for time of:

Run, 400 m

Dumbbell Farmers Carry, 50/35 lbs, 200 m




Deadlift 10-10-5-5-3-3


Use the heaviest weight you can for each set.

Rest as needed between sets.



50-35-20 reps, for time of:

Wall Ball, 20/14 lbs, 10/9 ft




6 rounds for time of:

60 Double Unders

30 Kettle-bell Swings, 1.5/1 pood

15 Burpees


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.



Team Workout 9am 



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