Workout of the Day

6 rounds for time of:
•60 double-unders
•30 kettlebell swings
•15 burpees

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

Boston firefighter Michael Kennedy (AKA “Dork”), 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.

As with all Hero workouts, remember why we do these. These are meant to be longer and harder than most workouts. These men and women made the ultimate sacrifice for the good of others.

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: 53lb kettlebell
Women: 35lb kettlebell

Beginner Option
4 rounds for time of:
60 single-unders
20 kettlebell swings
10 burpees
Men: 35lb kettelbell
Women: 24lb kettlebell


Burpee | Jump Rope (Double Unders) | Kettlebell Swing

Boot Camp

80 Ring Rows
90 Air Squats
100 KB Swings
[one works, one rests]

4 Rounds
Run 200
10 DB Step Ups (5/5)
10 Push Ups

1) 15 MB rotations
2) 10 MB Sit Ups


Air Squat | Kettlebell Swing | Ring Row | Run