Every 2 minutes for 6 rounds
Backsquat
4 reps, increase every 2 rounds

Conditioning
17 min AMRAP:
60 Alt Dumbbell Snatches (50/35)
50 Slam balls (20/15)
40 Calorie Row or Bike
30 Burpee Box Jumps (24/20)
10 Bar Muscle-ups

Strength
1 Power Snatch + 1 Squat Snatch + 1 OHS (8x1)
Every 1:45

Metcon
15 min Amrap
20 Wall Balls (20/14)
20 Russsian Single Arm KB Swings (1/26)
200m Row

3 Giant Sets
8 – Weighted Good Morning
10 – Reverse Hyper (weighted if possible)
12 – Barbell Bench Press
12 – DB Arnold Press
Max Effort L-Sit hold

Rest 1 Minutes Between All Sets

Conditioning

12 min AMRAP
21-15-9
Push Press (95/65)
Front Rack Lunges with BB total
Mountain Climbers each leg

Front Squat 12-10-8-6-4
20 V Ups between sets

Conditioning
4 Rounds For Time
400m Run
21 KBS (53/35)
15 Box Jumps (24/20)

With a Partner:

2 Rounds
2 minutes at each station with one minute rest between each station
Prowler Push
Sled Drag
Battle Ropes
Tire Flip
Rope Climb

Teams of 3
For Time (30 Minute Cap):
400 Meter Wreck Bag Run (50/35)
3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
400 Meter Wreck Bag Run (50/35)
2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
400 Meter Wreck Bag Run (50/35)
1 Round: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)

Reminder: On Friday 11/23 we will have a class at 8am and a class at 9am only. Schedule returns to normal on Saturday.

The End

3 Parts Scored Individually

"The End 1"
AMRAP in 3 minutes
20 calorie Row
30 Wall Ball Shots (20/14 lb)
20 Toes-to-Bars
30 Box Jumps (24 in)
20 Kettlebell Sumo Deadlift High-Pulls (75/53 lb)
30 Burpees
20 Shoulder-to-Overheads (135/95 lb)
100 ft Sled Pull
Rest 1 minute

"The End 2"
AMRAP in 6 minutes
Same workout as above
Rest 2 minutes

"The End 3"
For Time
Same workout as above

Athletes complete as many repetitions as possible in 3 minutes, then rest one minute before starting the workout over and completing as many repetitions as possible in 6 minutes. Rest once more (2 minutes) before completing the entire workout in the fastest time possible.

Reminder: We will have one WOD on Thursday! Warmup starts at 7:30am and the Workout starts at 8:00am. On Friday 11/23 we will have a class at 8am and a class at 9am only.

Murph-ish
Thanksgiving Workout
1 Mile Run
100 Pull Ups
150 Sit Ups
200 Push Ups
250 Double Unders
300 Squats
1 Mile Run

No vest. May be scaled to half or partner, or 3/4 the reps.

Reminder: We will have one WOD on Thursday! Warmup starts at 7:30am and the Workout starts at 8:00am. On Friday 11/23 we will have a class at 8am and a class at 9am only.

Clean Complex
8 Sets (On the 2:00):
3 Hang Squat Cleans + 1 Split Jerk
Building in Weight

AMRAP 18:
18 Calorie Bike or Row
15 Wallballs (20/14)
12 Dumbbell Snatches (50/35)
9 Toes to Bar

Reminder: We will have one WOD on Thursday! Warmup starts at 7:30am and the Workout starts at 8:00am. On Friday 11/23 we will have a class at 8am and a class at 9am only.

On the Minute x 3 – 3 Hang Power Snatches
On the Minute x 3 – 2 Hang Power Snatches
On the Minute x 3 – 1 Hang Power Snatch
Build throughout, finishing with a heavy single in the final minute of the EMOM.

AMRAP 16:
12 Barbell Facing Burpees
9 Power Snatches (115/80)
6 Bar Muscle-ups
400 m Run

All movements done with two Kettlebells

21-18-15-12-9-6-3
Step up with shoulder press at top (total, not each leg)
Chest press/glute bridge
OH Side Bend (total)
100m Farmer Carry between rounds

1 RM Deadlift
1 RM Shoulder Press

12 min AMRAP
21-15-9
Walking Lunge
Thruster
Push Up

Conditioning
5 Rounds, Each For Time:
20 Calorie Row
10 Barbell Facing Burpees
5 Power Cleans
Rest 2 Minutes Between Rounds.

Round 1 – 65/45
Round 2 – 95/65
Round 3 – 125/85
Round 4 – 155/105
Round 5 – 185/135

“The Ghost”
6 Rounds For Reps:
1:00 Row
1:00 Burpees
1:00 Double Unders
1:00 Rest

Cash out:
100 Kettlebell Swings (70/53)
Rest 1 Minute
100 Sit-Ups

10 min EMOM
3 reps OHS
Increase weight every 2 rounds

Superset
3 x 12 Bulgarian Split Squats, each leg
3 x 18 Barbell Good Mornings
3 x 100 Meter Kettlebell Front Rack Carry

Conditioning
12 min AMRAP "Nancy"
400m Run
15 OHS (95/65)

Power Clean
For Time:
50 Repetitions (155/105 RX) (125/95 INT) (95/65 BEG)

Gymnastic Conditioning
10 Rounds For Time:
10 Calorie Assault Bike
30 Double Unders
1 Legless Rope Climb

10 min EMOM
3 reps Defecit Deadlift
Increase weight every 2 rounds

Conditioning
18 min AMRAP:
25 Deadlifts (225/155)
15 Toes to Bar
25 Calorie Bike or Row
15 Chest to Bar Pull-Ups

20 min AMRAP
3, 6, 9, 12, 15..... reps of:
Box Jump
Decline Push Ups
KBS (1.5/1)
KB Push Press

3 Sets, Not For Time:
20 GHD Sit-Ups
20 Weighted Hip Extensions
20 Glute Bridges

“D-DAY PARTNER WOD”

For Time (with a Partner)
Phase 1: "Overlord"
1944 meter Row
Phase 2: "Airborne Drop"
60 Pull-Ups
300 meter Run
Phase 3: "Omaha Beach"
6 50 meter Alternating Sled Drags
300 meter Run
Phase 4: "Utah Beach"
60 Weighted Push-Ups
300 meter Run
Phase 5: "Gold Beach"
60 Kettlebell Swings
300 meter Run
Phase 6: "Sword Beach"
60 Thrusters (45/35 lb)
300 meter Run
Phase 7: "Juno Beach"
60 Man-on-Fire Burpees
300 meter Run
Each partner group will carry their kettlebell everywhere. The non-working partner will hold the kettlebell off the ground while the other partner works. Split up the work as needed, except the sled drags (alternate) and runs (run together).

The World War II operation code named Operation Overlord was conducted by 160,000 Allied Troops consisting of soldiers, sailors, and airman from the United States, Great Britain, and Canada. Over 5,000 ships and 13,000 aircraft deposited airborne and infantry troops across a 50 mile stretch of coastline in the Normandy region of France. The Allied Forces suffered 9,000 casualties; close to half (4,413) were fatalities. Of the fatalities, roughly 2,500 were American losses.

The amphibious invasion was preceded by the Airborne Assault of over 20,000 airborne troopers parachuted or landed in gliders behind enemy lines. The amphibious invasion was conducted across five beaches code named Omaha and Utah beaches were assigned to US Forces. Sword, Gold and Juno were assigned to British and Canadian Forces.

Phase 1 signifies the code name of the operation. 1944 meter Row signifies the year that the troops left England by boat across the channel. The 60/300 signifies the amphibious invasion kicked off at 6:30 AM.

"Dork (Florian)"

AMRAP in 20 minutes
33 calorie Row
15 Deadlifts (225/155 lb)
4 Rope Climbs

CrossFit Florian (Norwood, MA, USA) describes their gym as "a family, heavily comprised of Boston Firefighters and First Responders from surrounding towns." Their community was shaken on March 26, 2014 when two Boston Firefighters [Mike and Ed] made the ultimate sacrifice. This workout was named for Mike "Dork" Kennedy, who was also active in the local CrossFit community.

"Fire Lieutenant Ed Walsh of Engine Co. 33 was 43 and had just over 9 years of service with the BFD. Ed was married with 2 sons and a daughter, all under the age of 10. Firefighter Mike "Dork" Kennedy of Ladder Co. 15 was 33 and had a little over 6 years of service with the BFD. Mike was a Marine, a CrossFitter and member of the motocycle club American Infidels."

"Take solace in knowing Mike and Ed were doing what they loved to do, and the great many people they have helped in their lives. Without brave men like them, the world would be a much different place. May they both rest easy and their memories never be forgotten."

CrossFit Florian first hosted an open event featuring this workout on April 6, 2014. The gym asked participants in the workout help raise funds for the families of Mike and Ed via the Boston Firefighters Credit Union (www.bosfirecu.com). The workout was adopted by multiple other CrossFit gyms in the Boston area and beyond.

Gym owner Bill Malcomb tells us the significance of the 4 rope climbs is "that firehouse (33/14) resides in district 4." He also said the workout was originally created as a 20:14 AMRAP, to represent the year of Mike and Ed's passing.