4.5.14 "Dork"

April 04, 2014

Today We will be Honoring
Michael “Dork” Kennedy &
Fire Lieutenant Edward Walsh
with this Hero WOD

You can donate to the Families of these fallen soldiers here:
https://www.bosfirecu.com/

 FITNESS

“Dork”
33 Back Squats
15 Burpees
33 Deadlifts
15 Burpees
33 KB Swings
15 Burpees

Big Dawgs – Back Squat and Deadlift (225,135) KB (70,53)
Pack – Back Squat and Deadlift (185,115) KB (70,53)
Pups – Back Squat and Deadlift (115,75) KB (53,35)

Back Squats will be taken from the floor. If you are not comfortable cleaning the weight up to your back then you may front squat.

COMPETITION

Follow and participate in the Class Wod this week. We will be back to work next week. Enjoy a stress Free week after the OPENS. Recharge Mentally and Physically. Strength and OLY will be loaded back in the next cycle.

EXTRA CREDIT

ENDURANCE
(Mon-Tue-Wed)(only pick one day a week to do this workout)
Run or Row
400m – 800m – 1600m – 800m – 400m
Rest Equal to Work

ANNOUNCEMENTS

EVERY Saturday – 10am
The “SKILLZ” Course
with Coach Keith Lupien
Each week will focus on a different SKILL
This week will be:
“Clean and Jerks”
Hosted at CrossFit Bridgewater

May 4th – Sunday
“Barbell BeatDown”
Team Competiton
at Whaling City CrossFit
Teams of 2 Same Sex
RX and Scaled Divisions
Sign up here:
https://whaling-city-crossfit.theboxhq.com/events/wccfs-partner-throwdown

April 27th – Sunday
2pm at CFB and 6Pm at CFD
Wild Tree Cooking Workshop
Learn 10 Paleo Crock Pot Recipes
and prep them for the weeks ahead.

Comments

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  1. Big joe Reply

    Incredible hero WOD “Dork” for the fallen firefighters that was a tough one but nothing compared to what they do. 12:24 big dog good thing I have a tractor or there would be no yard work accomplished today.

  2. John Fitz Reply

    11:51
    Squat – #95
    DL – #95
    KBS – 45

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