Hero WOD: “Dork”

Apr 20th, 2018

Category: CrossFit

Hero WOD: “Dork”

Sacco – Murph Weighted Push Ups


In memory of our Boston Fire Fighters Michael “DORK” Kennedy and life of LT. Edward Walsh, who heroically lost their lives in the line of duty, just over a year ago on March 26, 2014. DORK was a coach at CrossFit Together and this workout was put together in his honor.

Miguel will be here on Saturday from 9-12:30 for your chiropractic needs. Click here for rates and to schedule an appt!

Warm-up
Grab a partner & barbell
Partner A: Row 15/12 cals
Partner B: Good mornings
Partner A: Row 15/12 cals
Partner B: Single Leg RDLs (switch every 5 reps)
Partner A: Row 15/12 cals
Partner B: Barbell bent over rows

Skill
Rope Climb
*please remember to protect your leg by wearing long socks, pants, or tape.

Strength
Push-press
2-2-2-2-2

WOD
“Dork”
AMRAP 20.14
33 Calories
15 Deadlifts 225/155
4 Rope Climbs

Level 2 – 185,115, 2 Rope climbs
Level 1 – 135, 95, 5 Pull to stands

Dork Results from 4/7/17
Dork Results from 4/7/16
Dork Results from 3/31/15

Extra Work
30-20-10 reps for time of:
30-inch box jumps
GHD sit-ups

DISCUSSION 5 Comments

  1. Dan Palermo 04/21/2018 at 12:34 am

    PP: 135
    WOD: 4+13 RX

  2. Kurt 04/21/2018 at 12:08 am

    PP: up to 205#
    WOD: 3+45 w/ short rope

  3. Trevor 04/20/2018 at 6:24 pm

    Snatch up to a heavy single (135)
    Hit 6 at that weight- I only got to 4 makes before failures started becoming frustrating.

    Back Sq
    5×3 @ 235 across

    WOD
    5 rds
    1 legless climb
    8 FS (95#)
    12 call row
    9:45

    3×10 weighted GHD (20# wallball)

  4. Sean Flannery 04/20/2018 at 1:27 pm

    Strength: 185-231#
    WOD: 3+49 Rx
    Extra: 8:22

  5. Ben 04/20/2018 at 12:20 pm

    PP: up to 215#
    WOD: 3+33 w/ the fancy new short ropes