CrossFit Hero WOD

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

Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout in less than 25 minutes.

Intermediate Option
4 rounds for time of:
60 double-unders
30 kettlebell swings
15 burpees

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Beginner Option
4 rounds for time of:
60 single-unders
20 kettlebell swings
10 burpees

Men: 16-kg kettelbell
Women: 12-kg kettlebell

namesake photo
Boston firefighter Michael "Dork" 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.

This "Dork" Hero WOD was first posted on the CrossFit main site as the workout of the day for October 10, 2018 (181010).

See also:
- "Dork (Together)" CrossFit Together Hero WOD
- "Dork (Florian)" CrossFit Florian Hero WOD
Scoring : For Time
Category : The Heroes
Dates : March 26