Archive for the ‘Hero WOD’ Category

February 27th, 2013 Daily WOD, Hero WOD Comments Off on WOD 022713

WOD 022713

“Zeus”

Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20″ box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps

1:23:48

Wall ball @ 10kg
Sumo deadlift high- pull @ 35kg
Box jump @ 22″
Push press @ 35kg
Back squat @ 57kg (current weight)

2nd Round Wall Ball not reaching highest line

Hero_DavidHickman_400.jpg

U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.

February 23rd, 2013 Daily WOD, Hero WOD Comments Off on WOD 022313

WOD 022313

“Hamilton”

Three rounds for time of:
Row 1000 meters
50 Push-ups
Run 1000 meters
50 Pull-ups

1:05:45

Read the WOD wrong.

Subbed Run 1000meters with Row 1000 meters. Time should have been longer.

Hero_AdamHamilton_400.jpg

U.S. Army Specialist Adam Hamilton, 22, of Kent, Ohio, assigned to the 4th Squadron, 4th Cavalry Regiment, 1st Brigade Combat Team, 1st Infantry Division, based in Fort Riley, Kansas, died on May 28, 2011 in Haji Ruf, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his father Scott Hamilton, step-mother Connie Hamilton, mother Nancy Krestan, brothers Brandon Hamilton and Nick Krestan, and sisters Shawney and Taya Hamilton.

January 26th, 2013 CrossFit US, Hero WOD Comments Off on WOD 012713

WOD 012713

CrossFit Kinnick, Upland, CA

Way to start off the US trip…

“Wittman”

Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24″ box

Jason Khalipa 11:57, Chris Spealler 12:13, Jaime Loera 12:34, Rick Helmann 12:34, Alex Rollin 12:35, Karianne Dickson 12:39 (1 pood KB, 65lb clean, 24″ box), Kristan Clever 12:55 (1 pood KB, 65lb clean, 24″ box), Carey Kepler 13:04 (1 pood KB, 65lb clean, 24″ box), Annie Thorisdottir 14:10 (1.5pood, 95lb clean, 24″ box)

DNF

5 rounds @ 16kg kb swing, 75 lbs power clean, box jump 24″ @ 25:28

(Next class intake starting)

December 22nd, 2012 Hero WOD Comments Off on WOD 122212

WOD 122212

Hero WOD: Bradley

NAME
U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, IL, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, KS, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan.

10 rounds of:

  • Sprint 100 meters
  • 10 Pull-ups
  • Sprint 100 meters
  • 10 Burpees
  • Rest 30 seconds

51:05

December 15th, 2012 Hero WOD Comments Off on WOD121512

WOD121512

Hero WOD:

“Murph”
Michael Murphy

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

1:05:38

July 5th, 2012 CrossFit US, Hero WOD Comments Off on WOD 070512

WOD 070512

CrossFit Flagstaff, Flagstaff, AZ

Hero WOD – Michael

3 Rounds For Time of:

800m Run
50 Hip Extensions
50 Situps

Time: 29:19

Michael McGreevey

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

July 4th, 2012 CrossFit US, Hero WOD Comments Off on WOD 070412

WOD 070412

CrossFit Bako, Bakersfield, CA


My first hero WOD!

To commemorate 4th of July here in the US.

Hero WOD: Arnie

With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

25 Lbs. 11.3kg Time: 27:09

ArnieQuinones_th.jpg

Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.