60x Double Unders
30x KB Swings (24/16)
-35min Time Cap
“Dork” in memory of Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, who 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.
Teams of Two
40x Box Jumps (24/20)
20x Burpee Over Planked Partner
40x American Swings (24/16kg) Non-worker hangs from pull-up bar
20x Synchro Step-Back Lunges
Free Community Workout @ 9am!
Teams of Two:
20x Alt. DB Snatch (50/35)
20x WallBall (20/14)
(One Partner Works all the way through then switch)
8x Syncro Burpees
5x Strict Pull-Ups
-If unable to do strict do with a spotter
-If unable to do 5 per round, scale reps down
Teams of two;
100x Cal Row
90x Wall Ball (20/14#)
80x DB Hang Clean and Jerk (50/35)
70x Box Jump Overs (24/20)
Hang Power Snatch
Teams of 2
400m Sled Drag (45/25#)
150x Box Jumps w/ Step Down (24/20#)
150x Supine C2B Rows
400m Run (45/25#)
400m Sled Drag
*Each partner completes both the Sled Drag and 400m Run. Break remaining work up as desired.
2RM (No TnG)
Teams of 2 Complete For Time
30x Snatches (135/95)
800m S/A Farmers Carry (24/16kg)
120x Cal Row
*Snatches are broken up anyhow, 1 person at a time
**Partner 1 will S/A Farmers Carry KB 400m, Partner 2 walk/jogs/runs alongside. Then Partners will switch. Switch arms as needed.
***Break up row as needed
****Partner 1 runs 400m, Then Partner 2 runs 400m
Teams of Two
40x Box Jumps
30x Clean and Jerks (115/75#)
-Run done together, Split reps up as desired.
Your Fort Collins CrossFit Team.