WOD: Metcon (Time) HAPPY THANKSGIVING WOD In teams of 2 or 3... The wall ball is the turkey... don’t drop it!! It can’t hit the floor!! If it does it’s a 5 burpee penalty right then and there... every member of the team has to do five
Only one team members works at a time while that team member works the other one or two must hold the paleo chair
6 rounds for time 30 wall ball shots 20/14# 30 med ball sit-ups handing the tossing the med ball back and forth.. 30 med ball step ups 24/20" 30 overhead lunges 20/14# 30 ghd extensions with same med ball
Rx+ use 53/35 kB instead of wall ball and sub thrusters instead of wall ball shots
HERO WOD: Wittman (Time) Seven rounds: 1.5 pood/ 1 pood Kettlebell swing, 15 reps 95/65 pound Power clean, 15 reps 15 Box jumps, 24"/20" box Post total time. In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010 To learn more about Wittman click here 35 min cap
SWOD: Deadlift (1 rep max deadlift) You will have the whole class and an optional wod if you missed the deadlift progression If you missed the the progression for deadlift shoot for 5 sets of 5 reps
WOD: Metcon (AMRAP - Rounds and Reps) Optional if you finish deadlift early and or if you don't want to deadlift 20 min AMRAP 30 double unders sub 90 singles 20 single leg deadlifts with 53/35 kB x1 ... 10 each leg 10 hand stand push ups 5 rope climbs
HERO WOD WEDNESDAY— “Loredo” 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010 To learn more about Loredo click here U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.
He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.
The "Loredo" Hero WOD was designed by Michelle Benedict of CrossFit Fort Bragg and became an official CrossFit Hero WOD when it was posted on crossfit.com as the workout of the day for Monday, December 31, 2012 (121231). The 6 rounds represent the month (June) and 24 repetitions represent the da...