CrossFit Workout of the Day
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Forged Friday


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.

WOD 09.17.20


Snatch liftoff + snatch, 1-1-1-1-1


3 rounds for time:

400m run

15 Power snatches, 95/65lbs

15 toes 2 bar

Post loads and times to beyond the whiteboard.

WOD 09.16.20


150/100 calorie sprint


8 rounds for time:

5 Medball slams, 50/40lbs

10 Sit-ups

20 single leg push offs, 24/20 inches

Post times to beyond the whiteboard.