Archive for category: WOD

HeroWOD

“Zeus”

3 Rounds for Time

30 WB

30 Sumo DL HP

30 Box Jumps

30 Push Presses

30 Cal Row

30 Pushups

10 Back Squats (Body weight)

U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, 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.

The “Zeus” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Tuesday, February 26, 2013 (130226).

Skill

Bar MU stuff

– Ice cream makers

– DB pull overs

– glide kip

– gymnasty stuff

WOD

20min AMRAP

15 Cal row

7 C2B Pull-ups

10 burpee to a plate

Strength

Push Press

5-3-1-1-1

WOD

21-15-9

Squat Cleans (135/95)

Ring Push-ups

Sit-ups

Cashout – 15 Strict Pullups/ 15 GHD sit-ups

CF4P Benchmark WOD

For Time

500m Row

20 Pull-ups

20 DL (225/135)

20 sit-ups

20 WB

20 Burpees

20 KBS

400m run

RX+ Make it a 20min AMRAP

Skill

Hand stand walk progressions

WOD

18min AMRAP

400m run

10 HSPUS

2 Rope Climbs

Or

18min AMRAP (scale option)

400m run

4 Wall walks

15 Ring rows

Cashout– 10 strict Pullups