James Hobart’s “K9 Kitt” Workout of the Week

November 24, 2022 by
Photo Credit: James Hobart (@jameshobart)
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Today’s workout is programmed by nine-time CrossFit Games veteran James Hobart. He is the only Games athlete to compete on two different Affiliate Cup champion teams, CrossFit New England in 2011 and CrossFit Mayhem Freedom in 2015 and 2016. Currently, Hobart is a CrossFit L4 Trainer, CrossFit Seminar Staff Flowmaster, and the Senior Manager of Programming for CAP (CrossFit Affiliate Programming).

The workout is a memorial WOD that Hobart created to honor Braintree, MA police officer William Cushing’s dog, K9 Kitt. The dog was struck with 3 bullets and was killed in the line of duty on June 4th, 2021. His handler, Officer William Cushing, was struck 5 times but survived due to Kitt’s actions. The numbers in this workout symbolize that day, and the 80-lb weight symbolizes Kitt’s weight.

The K9 Kitt Foundation, a non-profit 501(c)3 was established by Braintree Police Officer William Cushing to support K9 teams nationwide by assisting with equipment, training, and raising public awareness.

“K9 Kitt”

  • 21 Rounds for Time:
  • 6 Deadlifts (80/60 LBs – 36/27 KGs)
  • 5 Hang Power Cleans (80/60 LBs – 36/27 KGs)
  • 4 Front Squats (80/60 LBs – 36/27 KGs)
  • 3 Shoulder-to-Overheads (80/60 LBs – 36/27 KGs)
  • 200ft Weighted Carry (80/60 LBs – 36/27 KGs)

Time Cap: 35 Minutes

**- Use any weight (sandbag, barbell, or 2 dumbbells) totaling (80/60 LBs)

Scaling Options:

  • Reduce the load so you can complete multiple unbroken rounds.
  • If you don’t have space to carry, consider performing a :30 hold in place of the carries.

Some advice from James: “The first few rounds should feel fast and fun. The grip fatigue and volume quickly accumulate in this workout. Consider resting after the 5th deadlift, and then finishing the deadlifts as you bring the weight up to the first hang clean. Try to go unbroken through the hang power cleans, front squats and push presses. For the carries, holding the weights at the shoulders will likely allow you to move the fastest and avoid resting. If you would like an extra challenge with dumbbells try performing all of the carries as a farmer’s carry.” 

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