Sunday 05/24/2020
Register for a class as normal on WODHopper and input your score on the WODHopper scoreboard!
Have Instagram?? Post a WOD pic using the hashtag
#powerhouronline
Warm up
“Derek Weida Abs”
25 Situps
100 Flutter Kicks
25 Situps
25 Leg Raises
25 Situps
100 Hello Dolly’s
25 Situps
25 Crunches
25 Situps
25 Russian Twist
25 Situps
100 Bicycles
Your goal is to go through without rest (which is very tough!)
Here’s what you can do…go through the routine, when you feel like you need to rest, stop that movement, and move on to the next one.
Push yourself! As we repeat this, you will get deeper and deeper into the rep ranges!
Your mind will quit 100 times before your body will!
-check out the video for movement/equipment alternatives!
Derek Weida, an amputee Army veteran who served three tours in Iraq with the 82nd Airborne Division, credits fitness with helping him break out of severe depression after an insurgent's bullet ended his Army career. Through motivational videos and a nonprofit that helps veterans cover fitness-related expenses such as gym fees and personal training, Weida has found a new way to serve by trying to re-create his success for others.
Workout
“Dork”
6 Rounds
60 Double Unders
30 American Kettlebell Swings
15 Burpees
time cap: 25 minutes
Score = time
-check out the video for movement/equipment alternatives!
Dedicated to Boston firefighter Michael "Dork" Kennedy, 33, of Boston, Massachusetts, who 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.
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