WOD:
Support Your Local Box Fundraiser
Complete as many rounds as possible in 10 minutes of:
10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm
♀ 35-lb. DB ♂ 50-lb. DB
Strength:
EMOTM for 12 minutes:
20y Carry, AHAP , (all types of carries and holds are allowed, find some awkward heavy shit!)
Post rounds completed and loads to beyond the whiteboard.
WOD:
Dork
6 rounds for time of:
60 double-unders
30 kettlebell swings
15 burpees
Men: 1.5-pood kettlebell
Women: 1-pood kettlebell
Post time to beyond the whiteboard.
Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, 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.
Post times to beyond the whiteboard.
Thank each and everyone of you so much.
Strength:
Bench press, 8-8-8-8-8
Or
Hip bridge DB/KB/OO /1 arm or 2) bench press, 8-8-8-8-8-8
Or
Max reps push-ups x4
WOD:
3 rounds for time:
400m run
21 knees to elbows
12 handstand push-ups
Post loads and sprint times to beyond the whiteboard.
