Hero WOD “Dork”


Holiday Schedule
Monday 12/27 – Normal Schedule
Tuesday 12/28 – Normal Schedule – No CTX
Wed 12/29 – Normal Schedule
Thurs 12/30 – Normal Schedule – No CTX
Friday 12/31 – New Year’s Eve – 5,6,7,8,11 & 12pm classes. Box Closes at 1pm.
Saturday 1/1 – Happy New Year!!! All levels classes in Southie Green at 11am and 12pm. Non-Coached class with Goose – 10am Kick off
Sunday 1/2 – Normal Schedule

Warm Up
1 Minute Each| No Rest
-Jump Rope
-Side Hip Raises Right
-Jump Rope
-Side Hip Raises Left
-KB Sumo Deadlift High Pull

5 Inchworm Walkouts
10 Russian Swings
10 American Swings
20 Downward Dog Opposite Shin Touches

Calves & Shoulders

2 Rounds
40s Work| 20s Rest
1. Single Leg Deadlift, R
2. Single Leg Deadlift, L
3. Single Arm Arnolds Press, R
4. Single Arm Arnolds Press, L
5. Single Arm Bent Over Row, R
6. Single Arm Bent Over Row, L

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.

Hero WOD
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. Shoot for unbroken kb swings for the first few rounds.

Core Cash Out
Russian Twists*
Double Crunch
Flutter Kicks X 3**

*down and back = 1
**each leg kick counts as 1

Extra Work
-Ring Muscle-Ups
-Sandbag Hug Squat x 2 140/90
-:30 Sandbag Hug Hold on the dashes

ADV – Add a round of 6 on both ends of the ladder

Scaling options
-Cut the ladder to 4-1-4
-Ring Muscle-Ups can be scaled with the “Ring Thing” (See a coach)
-Bar Muscle ups or Dipsx2