Thursday Schedule:
CrossFit: 5:30/6:30/7:30/8:30/9:30/Noon/4:45/5:45/6:45
Burn: 6 AM
Zoom Burn: 8 AM
High Fitness: 9:30 AM
Olympic Weightlifting: 6 PM
Barre Fitness: 7:30 PM

CrossFit Workout
2020 Hero Week Day 4
“Dork”
Background: 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, CrossFit Florian, CrossFit Together and CrossFit HomeBase.

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

“Dork”
6 Rounds for Time
60 Double-Unders
30 Kettlebell Swings (1.5/1 pood)
15 Burpees

Burn Workout:

22 min WOD
2 times through
2 min
10 DIPS
ME 180 degrees squat jump
2 min Rest
2min
10 plyo Squats
ME KB swings
2 min Rest
2 min
10 push-up plank sliders
ME cal row (or bike depending on what is available)
2 min rest

YouTube Workout: https://youtu.be/-dBUPKJJeeY
“Dork”
6 Rounds for Time
60 Double-Unders
30 Kettlebell Swings (1.5/1 pood)
15 Burpees
*Substitute DB or Odd-Object Swings