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

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

Posterior Activation

Tabata Supermans

– Hold top of superman during the rest period

Skill

Rope Climb

WOD

“Dork”

AMRAP 20.14

33 Calorie Row

15 Deadlifts 225/155

4 Rope Climbs

Level 2 185,115, 2 Rope climbs

Level 1 135, 95, 8 Pull to stands

 

Coach Eric’s Prehab **7:30AM**

  • Warmup:
    • Jog 400m
    • Leg swings A/P, Lateral 2×10 ea
    • Moon up x 20
    • 3 way lunges x 5 ea position
    • Frogger one length
    • Bear high one length
    • Monkey one length
    • Pato, pato, ganso
  • Mobility:
  • Stability:

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CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
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Need to Call us? 781.585.3018

Our 5,000-square-foot facility is located less than four minutes off of Exit 10 on Route 3 in Duxbury, MA.

 

We welcome drop-in’s from other gym's all over the world!  Come on by, we’d love to meet you. Drop-ins are just $25/day!

CrossFit Kells

14 Chestnut St
Duxbury, MA 02332
Get directions

Need to Call us?
781.585.3018

 

Our 5,000-square-foot facility is located less than four minutes off of Exit 10 on Route 3 in Duxbury, MA.
 

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