WOD
Hero WOD! Scaled appropriately 🙂
Dedicated to U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, who was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan.
McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.
The “Blake” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Saturday, November 13, 2010 (101113).
The Workout:
“Blake”
LCF as Rx’d
3 Rounds for time of:
100′ Overhead Walking Lunge (45/25)
30 Box Jumps (24/20)
20 Wallball Shots (20-10’/14-9′)
10 Handstand Push-ups
Really great workout, I cut a round out to ease the general strain, and to keep the time domain more appropriate for the week. Way to be guys!
Wait, we did this a few weeks ago? YEAH, but today’s for 5 🙂
GET THOSE PULL-UPS UP!!
The Workout:
Max weighted pull-up x5 and GHD Work
And the GHD Work accessorizes the squat day perfectly. DIG IT.
Strength Day. At it’s finest. Enough time, enough gear, enough training.
Heavy days should be just this: lifting. Enjoy the process of getting stronger, and better at this movement, so you can apply that new strength to each and every workout after.
Back Squat x3 with Hamstring work
Hamstrings are important to balance out the knee forces, and to keep the hip able to move the barbell upwards during the squatting motion. Stronger hammies, means stronger squat! GET EM.
Oooooh Marco. Major bonus points if you get the reference.
U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.
The “Marco” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Sunday, July 5, 2015 (150705).
The Workout:
LCF As Rx’d:
“Marco”
3 Rounds for time of::
15 Handstand Push-ups
12 Pull-ups
9 Power Cleans (155/105)
I think this will be a really great workout. It’s quite the modification, but it fits the week really well, and we still get to honor our soldier, and that’s what matters.
Manic Mondays! I’m at the CrossFit Games! Tune in and fine my beard!
Hey guys! I’m out this week, sadly enough, I’ll miss the crew, but the Games is a wild event and I’m happy to have my small part in it! Working with the elites is good for literally 7 days in 365. They’re amazing athletes, and I’m honored to be able to help prove who’s fittest, but I more greatly enjoy seeing someone go from a zero to a 1 (no push-ups, to 1 push-up, for example), for whatever reason it’s more rewarding for me. So thanks for being you, and here’s to our betterment as a whole!
The Workout:
Row 1k, 50 Lunges, Row 750, 35 Lunges, Row 500, 20 Lunges
Looks easy, try rowing really hard and then not stopping on lunges. It’ll totally work, trust me [insert Amazon Logo here]
More Jump Rope! Google Buddy Lee, do it.
Another good day for PR’s and general improvement!
Part A:
Double Under Practice Session OR Handstand Walking Practice Session
Part B:
“Annie” 50/40/30/20/10 Double Unders and Ab-mat situps
Those who are mutated, and capable of under 7 minute as RX times, can add a set of 60 to the front of this workout. The rest of us, enjoy it as is or scaled down!