7/5 🇺🇸 HERO SATURDAY 🇺🇸

Dork

6 rounds for time of:
60 double-unders
30 kettlebell swings
15 burpees

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

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.

He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.

Ray Traitz
7/5 Friday

Warm Up 

Core warm up

*Coaches choice: run/row/ jump rope

  1. Dead bug complex

  1. Plank complex

  1. Gymnastic isometric holds

WOD

3 rounds of:

50 single unders (jump rope)

5 reps, 5 mountain climber + stand up

5 burpees

5 reps, 5 mountain climber + stand up

2 minute run

Ray Traitz
7/4 Thursday

Warm Up 

Combo activation #4

*Coach's choice cardio movement

  1. 5 OHS with band 5 second pause

  2. 10m OH duck walk with band

  3. 5 straddle lateral lunges + walkout + push up

  4. 10m walking pigeon 

  5. Single leg deadlift 5R/5L

  6. 15 hitchhikers

  7. 10m Sampson stretch + lizard + rotation

WOD

5 rounds of:

14 single arm overhead lunges (left)

14 DB snatch (left)

14 single arm overhead lunges (right)

14 DB snatch (right)

Ray Traitz