Hero WOD: “Dork”

Dec 28th, 2019

Category: CrossFit

Hero WOD: “Dork”

Schedule UPDATE
Today- Saturday 12/28 – All levels CrossFit classes in Green @ 8,9,10,11, & 2pm, 12pm Intro to CrossFit class. Babysitting is cancelled. No mobility class. No classes in Southie Orange.

Sunday 12/29 – CrossFit classes at 9 & 10am only. CTX @ 10am. 11 & noon CrossFit classes are cancelled.

Monday 12/30 – All Levels CrossFit Classes in Southie Green only @ 5:30am, 6:30am, 9am, 11am, 12pm, 4pm, 5pm, 6pm, 7pm. CTX @ 6am & 6pm

Tuesday 12/ 31 – New Year’s Eve – All Levels Classes in Southie Green only @ 5:30am, 6:30am, 9am, 11am, 12pm, 4pm, 5pm. CTX @ 6am. The box will close at 6pm.

Wednesday 1/1 – Happy New Year!!! All levels CrossFit classes in Southie Green at 11am and noon. Goose will be in to hit the WOD at 10am if anyone wants to join or make use of Open gym.

Thursday 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

Mobility
Calves & Shoulders
*Coaches use kb’s to smash and work through shoulder internal rotation and calves.

WOD
“Dork”
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, 5 Rounds, 60 singles, 20 KB Swings, 10 Burpees

Extra Work
45 T2B
15 Sand Bag Clean 140|90

Rest 5 Mins

15 Sand Bag Clean 140|90
45 GHD