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.
Box Jumps (24/20")
Alt. DB Snatches (50/35)
Proud Sponsor of 2017 Jingle All The Weights
55/40 Calorie Row
55x Handstand Push-ups
Don't you love Deadlifts Dave?
Take 10mins to Find 1RM
OH Squat w/ :01 Pause in the bottom
Power Cleans (135/95)
3x @ 65%
3x @ 75%
3x+ @ 85%
-The last set is "3+" set, meaning if you have more reps in the tank go for it, but save a rep or two in the tank. No missed reps.
12x American Swings (24/16kg)
EMOM; 3 Rounds
Min 1 – 15x Sumo Deadlift High-pulls (75/55#)
Min 2 – 15x Pull-ups
Min 3 – 15x Box Jumps
Min 4 -- Max Calorie Row
Min 5 – Rest
:60 Max Distance Suitcase Carry (24/16kg)
Work up to a 4RM Weighted Pull-up in 10mins,
Then Drop Set of 4x @ 90% of 4RM
100x American Swings (24/16kg)
50x Wall Balls (20/14#)
-Break Reps Up However.
Max Calorie Row in Remaining Time
(Finish the Swings and Wall Balls as quickly as possible, Then score will be calories rowed in remaining time.)
Your Fort Collins CrossFit Team.