Main – CrossFit
Happy Veteran’s Day to all that have served!!
Pick 1 of the 3 Hero WOD’s and give it your all….or come in multiple times and do all 3…
Main WOD
M-1: Daniel (Time)
For Time:
50 Pull-ups
400 meter run
21 Thruster, 95#
800 meter run
21 Thruster, 95#
400 meter run
50 Pull-ups
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.
M-2: Josh (Time)
21 Overhead Squats, 95#
42 Pull-ups
15 Overhead Squats, 95#
30 Pull-ups
9 Overhead Squats, 95#
18 Pull-ups
SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
M-3: Jason (Time)
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage.
Competition WOD
C-1: Jason (Time)
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
C-2: Josh (Time)
21 Overhead Squats, 95#
42 Pull-ups
15 Overhead Squats, 95#
30 Pull-ups
9 Overhead Squats, 95#
18 Pull-ups
SWOD
S-A: Bench Press (Bench Press 2xAMRAP @85%; rest 5 minutes)
S-B: Close Grip Bench Press (Close Grip Bench Press 2×10 @75%; rest 2 minutes)
Bench press with grip close to or inside the smooth of the barbell.
S-C: Dumbell Bench Press (Dumbell Bench Press 3×10; rest 2 minutes AHAP Heav)
S-D: Metcon (Weight)
3x200m Farmer Carry; rest 60 seconds AHAP