Each for distance (meters): Row, 10 x 1 min. Rest 1 min between efforts.
AMRAP in 20 minutes:
33 Calorie Row
15 Deadlifts (225/155)
4 Rope Climbs
May be completed as a solo or partner Wod.
Partners split work any way they want, completing it in order.
CrossFit Florian (Norwood, MA, USA) describes their gym as "a family, heavily comprised of Boston Firefighters and First Responders from surrounding towns." Their community was shaken on March 26, 2014 when two Boston Firefighters [Mike and Ed] made the ultimate sacrifice. This workout was named for Mike "Dork" Kennedy, who was also active in the local CrossFit community.
"Fire Lieutenant Ed Walsh of Engine Co. 33 was 43 and had just over 9 years of service with the BFD. Ed was married with 2 sons and a daughter, all under the age of 10. Firefighter Mike "Dork" Kennedy of Ladder Co. 15 was 33 and had a little over 6 years of service with the BFD. Mike was a Marine, a CrossFitter and member of the motocycle club American Infidels."
"Take solace in knowing Mike and Ed were doing what they loved to do, and the great many people they have helped in their lives. Without brave men like them, the world would be a much different place. May they both rest easy and their memories never be forgotten."
CrossFit Florian first hosted an open event featuring this workout on April 6, 2014. The gym asked participants in the workout help raise funds for the families of Mike and Ed via the Boston Firefighters Credit Union (www.bosfirecu.com). The workout was adopted by multiple other CrossFit gyms in the Boston area and beyond.
Gym owner Bill Malcomb tells us the significance of the 4 rope climbs is "that firehouse (33/14) resides in district 4." He also said the workout was originally created as a 20:14 AMRAP, to represent the year of Mike and Ed's passing.
Red Shirt Friday! Show your support for our troops!
Vicki Soto lost her life tragically in the Sandy Hook shooting in Newtown, CT on December 14, 2012 protecting her first grade students. Many of those students are alive today because of her heroic efforts to hide and protect those children whom she dearly loved. To learn more about this amazing young woman visit her memorial page.
5 Rounds For Time
10 Thrusters 95/65
14 Box Jumps 24/20
12 Sumo Deadlift High Pulls 95/65
27 Kettlebell Swings, 1.5/1 pood
Please join us in supporting the Child & Family Services of Cape Cod program by donating some of the following items for the Christmas Wishes Program. These items will go a long way to helping Cape Cod families. We will have a box located at the front desk for you to drop things off through December 18th. You can also choose to adopt a family by going to CapeCod.com and clicking on the Christmas Wishes link to select a specific family in need.
Sports equipment: basketballs, soccer balls, baseballs and gloves, footballs, tennis rackets, tennis balls
Art supplies: Colored pencils, paint, brushes, sketch pads
Games: board games, card games
Journals: a blank journal or one with daily prompts
Jewelry and purses
Make-up, lotion, perfume
Hats and scarves
Gift Cards: Grocery Stores, Bus Passes, Clothing Stores, Gas Cards, Salon for Hair Cuts…
1 Mile Run
Row Sub would be 2k/1k/ 500 m. Bike Sub would be 2 miles/1 mile/.5 miles.
A. EMOM 6 minutes:
1 Hang Power Snatch
1 Snatch Balance
1 Overhead Squat
B. Out of my Mind
Overhead Squat (95/65)
35 Double Unders BETWEEN each set of OHS (starts and ends with 5 OHS)
Happy Birthday wishes to Marty McCabe!
We hope you have an awesome day!
Sumo Deadlift 10x2
Building in weight if possible. Rest between sets.
A. EMOM 8 Minutes:
10 m Handstand Walk
B. Right Round
4 Handstand Push-ups (HSPUs)
10 Wall Ball Squats Cleans (20/14)
8 Wall Ball Squats Cleans (20/14)
4 Wall Ball Squats Cleans (20/14)
Alternating Movements For Time
300 Wall Balls (20/14 to 10’)
10 Cal Row, 10 Burpee Box Jumps (24/20), 10 Ring Rows, :30 Rest
Partner A does Wall Balls until Partner B completes 1 round of a 10 Cal Row, 10 Burpee Box Jumps, 10 Ring Rows, :30 Rest. Then Partners switch. Partner B will pick up where Partner A left on the Wall Balls. Then Partners switch back. Repeat this until all 300 Wall Balls are completed.
25 Min Time Cap