Archive for the ‘Hero’ Category

Warm Up

30/30 Squats
20 x Lunges
20 x Ground to Overhead (Barbell)
3min Hip Mobility
3min Shoulder Mobility

WOD

“Zeus”

3 RFT:

30 x Wall Balls (9/6kg)
30 x Sumo Deadlift High-Pull (35/20kg)
30 x Box Jump (20/16″)
30 x Push Press (35/20kg)
Row 30 calories
30 x Push Ups
10 x Back Squat (Bodyweight)

If you’re not taking part in the Whale Island Tough Challenge then this is your WOD. I suspect the former will be much easier.

Tom

Complete as many rounds in 25 minutes as you can of:

7 x Muscle-Ups
11 x Thruster 70/50kg
14 x Toes-to-bar

I’m intending to scale this!

Taken from CrossFit.com Sunday 121014

Post Rounds below

For time:

43 x Clean and Push Jerk (60/40kg)
Run 500m
43 x Pull Ups
Row 1000m
43 x Burpees
Run 500m
129 x Double Unders

Bring Towels!

Time Below

Today is a great opportunity for those who not been for a while to rejoin us. A big team WOD that really test you to the core.

Hero WOD in memory of Royal Marine Pete Clark who sadly died on operation in Tanzania.

“Pete”

Team WOD

6 Rounds For Time of:

8 x Over Bar Burpees
10 x Thrusters (60/40kg)
20 x Overhead Walking Lunges with a 20/10kg plate
10 x Shoulder to Overhead (50/20kg)
20 x Overhead Walking Lunges with a 20/10kg plate
10 x Overhead Squats (50/20)
20 x KB Swings (32/24)

Each team member must complete 2 rounds.

Times are in competition with CF Southern Legion, CF Trafalgar and CF Fareham

Post Time to Comments below

“Falkel” Scaled

Complete as many rounds as possible in 15 minutes of:

4 x Handstand Push-Ups
4 x Box Jumps (30 / 21″)
4 x Towel / Rope Pull Ups (Strict)

For time:

22 Cal Row
25 Squat Cleans (42.5kg/30kg)
22 Double Unders
25 Bar-hop burpees
22 Double Unders
25 Push Press (42.5kg/30kg)
22 Double Unders
25 Pull Ups
22 Cal Row

In a break from the norm, please find the tribute Hero WOD to Drummer Lee Rigby, being worked throughout the CF community this week.

A Hero WOD today and a chance for a real burner. All Hero WODs are dedicated to a fallen warrior. Many are US servicemen but there are plenty of Brits in there too. They are all very difficult and take a long time. Don’t be intimidated by this, we’re all in it together.

“Zeus” (modified)

Three rounds for time of:

30 x Wall ball shots, 5kg
30 x Sumo Deadlift High-Pull, 20kg Sandbag
30 x Box jump, 20″ box
10 x Handstand Push Up
30 x Jumping Pull Ups
30 x Push-ups
30 x Sandbag Back Squat

1100hrs in Whaley Club. We’ll start the WOD at 1115hrs sharp.

Bring a friend today. Find someone new and convince them of the absolute need to do CrossFit with us.

Edit:

image

Well done! Quite phenomenal work.
Thanks to Steve for coming to cheer us on too.