Whitten- Hero WOD
Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball
Army Captain Dan Whitten, 28, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device.
Hero WOD’s
ReplyDeleteCrossFit is quickly becoming “the training” program for our Military, Law Enforcement and Fire Fighters. Since day one CrossFit has embraced our men and women in uniform and they have chosen to honor the Heroes who gave their lives to keep us and our country safe.
These CrossFit Hero WODs listed below are some of the most intense workout experiences that you could experience. They have been conceived and are intended to be performed with intense effort, in honor of our fallen Heroes. Don’t think to your self, I can’t do that or it looks to hard. Instead focus on what you can do, scale where needed, and think about the Hero that has given his all for our freedom. Honor these Hero’s with your best effort.
This hero WOD (workout of the day) is extra hard! All the yucky moves in one wo!
ReplyDeleteYou girls did great, no one complained or stopped just pushed through it :-)
Kim- 44:13 6 lb WB, 15 lb KB, push ups instead of burpees
Dawn- 44:38 12 lb WB, 25 lb KB
Chelle - 44:08 Last PR was 42:28 but last time I used a 30lb KB and 17" BJ, this time I did 35lb KB and 20" BJ.
Great workout! Just started watching Homeland so it seemed very relevant. See you Friday!
ReplyDelete4th of July
ReplyDeleteOMG!! I know every wo is hard but this was especially hard today, maybe the heat. I didn't get a PR this time, same weight as last time, Did box jumps. 45:40
39:55
ReplyDeleteDid one round of jump rope instead of burp-fucks. 25 lb. kettle bell. Step ups.
Aggressive....
LA-44:58-that was very hard-especially after week off! 20lb kb and 25 lb bar for bicep. 50 jump ropes instead of burpees (Kendra I like your name for these better) - bicep curls for wall balls
ReplyDeleteyou are funny Kendra!
ReplyDeleteDawn - 47:?? Can't remember, but it was HOT! 35 lb kettle bell, 14 lb wall ball. I'm not sure why I was so slow. Maybe because it's July.
ReplyDeleteDawn- your time was 47:10. That will be your new time to beat since you went up in weight, I bet you cant wait :-)
ReplyDeleteWow! That was dang hard. I forgot to check the timer before we started and unfortunately it stopped at 30 min so I m not sure my time. I just know that almost killed me. Good job Kendra!
ReplyDelete