CrossFit Ballwin – CrossFit
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‘DORK’ (Time)
‘DORK’
Individual
6 Rounds for Time
60 Double-Unders
30 Kettlebell Swings (1.5/1 pood)
15 Burpees
2 or 3 Person Team
12 Rounds for Time
60 Double-Unders
30 Kettlebell Swings (1.5/1 pood)
15 Burpees
Modifications
Individual
4 Rounds for Time
60 Single-Unders
30 Kettlebell Swings (weight you can swing 15
10 Burpees
Warm-up
2 rounds
15 single-unders
7 hip-openers
7 Russian KB swings
3 slow burpees
2 rounds
15 double-unders
7 Russian KB swings
7 KB swings
3 burpees
Practice Round
Each partner
10 DU
7 KB Swings
3 Burpees
Dedicated to Boston firefighter Michael “Dork” 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 @craichealthandfitness, CrossFit Florian @crossfit_florian, CrossFit Together @crossfittogether and CrossFit HomeBase @home_base_fitness.
He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.
This “Dork” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for October 10, 2018 (“181010”).
‘DORK’ (Time)
‘DORK’
Individual
6 Rounds for Time
60 Double-Unders
30 Kettlebell Swings (1.5/1 pood)
15 Burpees
2 or 3 Person Team
12 Rounds for Time
60 Double-Unders
30 Kettlebell Swings (1.5/1 pood)
15 Burpees
Modifications
Individual
4 Rounds for Time
60 Single-Unders
30 Kettlebell Swings (weight you can swing 15
10 Burpees
Warm-up
2 rounds
15 single-unders
7 hip-openers
7 Russian KB swings
3 slow burpees
2 rounds
15 double-unders
7 Russian KB swings
7 KB swings
3 burpees
Practice Round
Each partner
10 DU
7 KB Swings
3 Burpees
Dedicated to Boston firefighter Michael “Dork” 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 @craichealthandfitness, CrossFit Florian @crossfit_florian, CrossFit Together @crossfittogether and CrossFit HomeBase @home_base_fitness.
He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.
This “Dork” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for October 10, 2018 (“181010”).