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CrossFit Hero WOD: “DT” – Friday 10-20

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Run 200m

15 Good Mornings

Run 200m

12 Hang Muscle Cleans

Run 200m

9 Strict Press





5 Rounds

12 Deadlifts (155,105)

9 Hang Power Cleans

6 Push Jerks


Level 3- (135,95)

Level 2- (115,75)

Level 1- (95,65)


Rest/Guided Mobility

10 Minutes

Forearms, upper body mobility



600m Sprint

40/30 Cal Bike

50/40 Ski Erg


Work in with a partner. One partner works while the other rests.

Cleanup and Comp This Weekend, and Your Songs

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Couple quick things:
1) This weekend’s cleanup – A huge THANK YOU to all who are helping with the outdoor cleanup of the new space, we appreciate it! We will start at 11:00AM and go for at least a few hours, depending on what we are able to get done and how many bodies there are. Axel will also be doing some interior paint work, so if you have painting experience and would like to help him with that, we’re looking for a few volunteers there.
The Falcon will also graciously be bringing a keg of his home-brewed Octoberfest…sooooo……in case anyone is thirsty….
2) CrossFit Marshfield Competition – Is on Sunday! Head over to see some of your favorite CFK peeps throw down. If you’ve never been to a comp before, definitely check it out! They’re a blast, and a great way to cheer on your CFK family
3) CFK State of the Union – As always you guys came thorough…thank you for your feedback!! I will be summarizing and sending out the responses to the State of the Union questions over the next 1-2 weeks. If you still are interested in responding, please feel free to do so.
…ALSO! Songs/music played in the gym is always a fun topic. Every one of us (me included!) has had a song come up when we’re in the Pain Cave that we don’t want to hear (for me it’s “Teach Me How To Dougie”). Boo-hoo….
BUT! We did think it would be fun to solicit ONE (and only one) song from each of you that we would try to work into the rotation. Since the interests vary widely in the gym (from Gwar and King Diamond to Blake Shelton and Black Eyed Peas), it’ll be an interesting list.
So respond to this email with yours, if you’d like! Legitimate responses only, please…I know you’re all very witty. And while a single reply of “Can you play more Blue Oyster Cult?” will solicit a chuckle, more than that will prove to be too much 🙂
All for now kids! Let’s finish the week strong, and see some of you on Saturday and Sunday!

“Double Dip” & Oly – Thursday 10-19

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2 Rounds

:40 work/ :20 rest

  1. Double Unders
  2. Row
  3. Pass Throughs w/ PVC Pipe



Squat Therapy



Squat Snatch



Level 1-Power Snatch



150 Double Unders

1500m Row

150 Double Unders


Level 2- 75 Doubles Unders

Level 1- Singles


Olympic Lifting Class **6:00PM Only**

Warm up
10 strict press
10 push press
10 power jerk
10 split jerk

Thoracic stretch
2 rnds
10 squat
10 jump squat
10 sotts press

1 RM sotts press

1 RM C&J

1 RM clean


“Orwellian” – Wednesday 10-18

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400m Team KB Run



Booty Accessory

3 Rounds

10 Banded Side Steps in Each Direction

15 Weighted Glute Bridges

20 SL Deadlifts (10/leg)


Partner WOD

400m Team KB (1.5/1)

100 DB or KB Thrusters (50,35)

400m KB  Run

100 Calorie Bike or Row

400m KB  Run

100 Toes to Bar

400m KB Run

100 Front Rack lunges w/ DB or KB

*During the 400m both team members are completing the run. Partners can decide whether they want to switch who is carrying the KB every 100m, 200m, or every other 400m


*The Reps of the 4 movements can be divided between partners


Level 2- (3,2), 40,25, 80 Reps

Level 1- (2,1), 30,15, 60 Reps

“Pat Burke: International Man of Mystery” – Tuesday 10-17

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Medball Hug Step Ups

Medball Front Squats

Medball V-Ups




Odd- 2 Front Squats 85-90%

Even- 5 Strict Toes to Bar or Straight Leg Raises


-Partner up and grab a rack. If you are in a group of 3 or have someone lift every 30s. Warm-up adequately to allow for an opening weight around 85% of your 1 RM






Box Jump Overs

“Aggressively Beefy” & Oly – Monday 10-16

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Partner Up!

2 Rounds

P1: Row 25/20 Cals

P2: Shoulder Stretching


P1: Row 25/20 Cals

P2: Chest Stretching







  1. Strict Press


  1. Push-jerk



WOD (14 mins)

7 2-minute rounds of:

25/20 cal. row

Max Jerks (185,115)


There is no rest between rounds.


Level 3- 135, 95

Level 2- 115, 75 (20,15 Cals)

Level 1- 95, 45 (15,10 Cals)


Score= Total Reps

WOD credit-

Bike Scale- 20,15


Olympic Lifting Class **4:00PM Only**

“Rich” Saturday 10/14

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100m Sprint

  1. 7/5 Strict Pull Ups
  2. 45-second wall sit

Stretch lats on rig – warm up kipping pull ups

Grab barbells – roll forearms

Drill squat snatch & squat cleans




 WOD (25 min cap)


13 Squat Snatches, 155,105

Then, 10 rounds of:

10 pull-ups

100-meter sprint

Then, 13 squat cleans, 155, 105 lb


Level 3- 135,95, 7 Pull-ups

Level 2 – (115, 75), 7 Rounds, 7 Pull-ups

Level 1 – (85,45), 5 Rounds, 5 Pull-ups, Power Snatches


“Beach Cruiser” – Wednesday 10-11

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2 Rounds

Partner A: Row 250m

Partner B: Mobility








2 Squat Cleans (80-90%)


Rest 4 Minutes



1 Squat Clean (90-102%)



13 Minute AMRAP

2000m Row

30 Clean and Jerks (135,95)


Level 2- 115,75

Level 1- 95,55


Similar to the CrossFit Open. If you finish the workout head back to the rower and accumulate as much distance as possible.


Bike Sub = 4 Miles

Run Sub = 1 Mile