Hero WOD: “Dork”

Dec 29th, 2018

Category: CrossFit

Hero WOD: “Dork”

*Holiday Schedule Update*
Saturday 12/29– Normal Schedule, both boxes open for classes including babysitting, oly & mobility.
Sunday 12/30– Normal Schedule including endurance
Monday 12/31 (New Year’s Eve)- All Levels Classes in Southie Green only at 5:30AM, 6:30AM, 9AM, 11AM, 12PM, 4PM, 5PM & 6PM
Tuesday 1/1– Happy New Year! All Levels Classes at 11AM & 12PM only.
Wednesday 1/2– Normal Schedule

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.

Warm Up
4 Rounds
:20 on/:10 off
1. Jump Rope
2. Burps
3. Kettlebell Figure-8s

Calves & Shoulders

6 rounds for time of:
60 Double-unders
30 Kettlebell swings (1.5,1)
15 Burpees

Level 2- (1,0.75)
Level 1- (0.75, 0.5)

Coaches Tip – choose a scale where you can complete each round in the 3-4 minute range. Scale dubs and lighten the kettlebell as necessary.

Extra Work
6 Rounds
2 Snatch Pulls
1 Squat Snatch
*Reset between each lift
*Rest as needed between sets


  1. Kyra Williams 12/31/2018 at 10:28 pm


  2. Goose 12/29/2018 at 6:39 pm

    1833 in the garage..thanks for making me hold on for the last 30…Rest easy Dork