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8 sets of 1 at 95% of your 1RM or CrossFit Total. 

Please take your time warming up.  Only two weeks left until retest and would be no bueno if you pulled or strained something because you were in a rush.  

Cash in - 100 flutter kicks 

(left right = 1 rep)

(feet stay 6 to 18 inches off ground)

Then 4 rounds - 

3 power cleans 225/165 (Masters 185/135)

6 chest to bar pull-ups

9 Box Jumps 30/24


15 GHD Sit-ups 

Cash out - 3 rope climbs

40 minute time cap if needed.  

Hero WOD Wednesday!


6 Rounds for Time

60 Double-Unders

30 Kettlebell Swings (1.5/1 pood)

15 Burpees


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.

Intermediate Option
4 rounds for time of:
60 double-unders
30 kettlebell swings
15 burpees

Beginner Option
4 rounds for time of:
60 single-unders
20 kettlebell swings
10 burpees

Boston firefighter Michael "Dork" 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.

This "Dork" Hero WOD was fir...

Back Squat 

8 sets of 1 rep at 95% of your 1RM or CrossFit Total

All working sets at 95%

Share bars if necessary, also work in during the class - 

Strict Press

4 sets of 8 reps at 50% of your 1RM or CrossFit Total

For time - 

21 - 15 - 9 reps of 

Clean & Jerk 135 / 95

Sit-ups with a 50/35 DB on your chest

For the sit-ups , each 7 (for the set of 21), 5 (for the set of 15), and 3 (for the set of 9) switch to the other side of the bar.  You'll move twice for the set of 21, twice for the 15 and twice for the 9.

9 AM Free Class

For time -

10 Burpees

Fence Run

20 Pushups

200m Run

30 Situps

400m Run

40 Air Squats

800m Run

40 Air Squats

400m Run

30 Situps

200m run

20 Pushups

Fence Run

10 Burpees

10 AM Members WOD

2 Minute AMRAP

8  Burpee to bar 

10 Box Jumps

20 American KB swings 53/35

20 Wall-balls with a lighter weight 14/10

20 Single unders

20 Situps

Fence Sprint

Rest 5 minutes 

3 minute AMRAP


4 minute AMRAP


for time 


6 x 2 @ 90% of your 1RM or Total 

Please make sure  you're warmed up before hitting the high %'s.  

Stiff legged inchworms and ramp up sets are your friends! 

All working sets at 90%.  

Happy Thanksgiving Everyone! 

We will be having one class today, at 9 AM, friends and family welcome.  

Every OTHER minute on the minute for 40 minutes -

Partners or Teams, only 1 working at a time except for the run. 

Minute 0 -   20 hand release push-ups  with plate on back (you choose weight)

Minute 2 -   16 Barbell curls then 16 Barbell strict shoulder press (you choose weight)

Minute 4 -   200m run together 

Minute 6 -   16 strict toes to bar (straight leg)

After the EMOM, 

Bench Press Team Throwdown

Team up.  

We'll set up the benches and rig. 

Max reps bench press in 4 minutes. 

135 / 95

Happy Birthday Vinh!  

(One day late, had to squat yesterday.)

It's rumored you like shoulder work, especially HSPU, so get after it! 


3 rounds for time - 

21 pull-ups


9 Thrusters 135/95

U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.

The "Marco" Hero WOD was first posted on as the workout of the day for Sunday, July 5, 2015 (150705).

Back Squat 8 x 2 @ 90% of your 1RM or Total

We only have 4 more lifting days (counting today) for back-squat and deadlift before we retest on the week of December 18th, so make the most of these days!

Shoot for DEPTH on these, and all working sets are at 90%.  

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8333 Case Street, La Mesa, CA 91942 


Tel: 619-784-6548

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