RUN HEAVY
5 x 100
10m Burpee Broad Jump
4 x 300
20m DB Walking Lunges (35/20)
3 x 400
30 Banded Good Mornings
2 x 800
40 sec Plank Hold
1 mile
50 Alt Toes 2 Bar*
RX+ = Vested
*Substitute any Ab work for T2B
250m row
10m burpees broad jump
200m run
pigeon stretch
10 tuck jumps
250m row
10m knee to chest stretch
20m karaoke
15 rounds for time of:
10 partner abmat medball toss 20/14
8 box jump overs
6 burpees
The BJO’s and burpees is you go/I go style
300m row
10 cherry pickers
10m inch worm
iron cross stretch
thread the needle stretch
300m row
*get an empty bar bell and perform 5-10 reps of your movements*
Grab your equipment and get ready
500 meter Row
30 Power Snatches (95/65 lb)
500 meter Row
30 Clean-and-Jerks (95/65 lb)
500 meter Row
This Firefighter Hero WOD is dedicated to Carl Bedigian, FDNY, Engine 214, who was killed on September 11, 2001. Sometimes, Carl J. Bedigian did not seem real to the woman who had been his wife for less than a year. A firefighter with Engine 214 in Brooklyn, he once donated his bone marrow to a 4-year-old boy in Europe he had never met, Michele Bedigian said. He had a “magical” smile, and “a beautiful way of making people comfortable around him,” she said. “Sometimes I think he’s an angel. Sometimes I think he wasn’t really a person.”
AMRAP in 19 minutes
27 calorie Row
11 Handstand Push-Ups
13 Power Cleans 110/75
This workout is dedicated to Marine Tony Evans of J Company, 42 Commando Royal Marines, who was killed during an insurgent attack on November 27, 2008.
The men had been conducting a foot patrol to the north-west of Lashkar Gah in Helmand province. Marines Evans and Sparks had moved on to the roof of a compound when, at around 0900 hours, there was an attack by insurgents armed with rocket-propelled grenades in which, the men badly wounded.
Both received immediate medical attention and were moved to a secure location before being put on a helicopter to be transferred back to Camp Bastion. However, both sadly died from their injuries during the flight.
Marine Tony Evans, aged 20, was born in April 1988 and came from Sunderland, Tyne and Wear. He began his Royal Marines training in October 2006 and passed out in July 2007, joining 42 Commando a few days later. In February 2008 he completed arctic warfare training in Norway.
He leaves behind his father Tony Evans and mother Julia Churchill.
The workout was designed by CrossFit Cardiff @reebokcrossfitcardiff (Cardiff, United Kingdom).
For time:
1 mile run
301m row
88 air squats
64 pull-ups
65 sand bag box step-ups
81 push-ups
53 thrusters 95/65
301m row
1 mile run
*Pick a heavy weight for sand bag step-ups*
Mile #1 represents Cory’s first daughter, 301m row is for his helicopter crew, 88 air squats for fire engine #88, 64 pull-ups for fire engine #64, 65 sand bag step-ups for fire engine #65, 81 push-ups for fire engine #81, 53 thrusters for fire engine #53, and mile #2 is for Cory’s unborn daughter.
This Hero WOD is dedicated to a childhood friend of Jonathan Espinosa. In Espo’s words, “Cory Iverson was an amazing guy that I had the privilege of knowing since I was about 9 years old. He was a Calfire Engineer who passed away during the Thomas fire on 12/14/2017. He was the type of guy who would do anything for his family and friends, and even though he was always the small guy, he did everything as if he was the biggest and strongest. This kid is truly missed by everyone who was lucky enough to have known him. R.I.P. Cory!”
400m row
PVC pass throughs
10 PVC good mornings
10m elbow/reach
10 yogi push-ups
200m row
10 slow/perfect air squats
5-10 empty barbell good mornings
10 Romanian deadlifts
Romanian Deadlift
every 3 mins
100 hand to hand KB swings 53/35
80 air squats
60 KB cleans 53/35
40 cal row
20 KB push press 53/35
RX+= goblet squats
*for the KB cleans & KB push press, switch sides every 5 reps*
https://www.youtube.com/watch?v=KKumMhxKapw
15/12 cal assault bike
10m quad stretch
10m toe grab
5 sumo squats
12/10 cal assault bike
5 back squats with a 3 sec hold in the hole
50 singles
*start adding weight for back squats*
every 2 min
stretch achilles in between sets
15 min AMRAP of:
-25 hang power snatches 95/65
-50 DU’s
-25 abmat sit-ups
-50 DU’s
RX+= T2B
400m row
:30 couch stretch (each side)
:30 pigeon stretch (each side)
10 air squats
20m bear crawl
stretch shoulders using bands on the pullup bar
5 push jerks 45/35
*start adding weight for push jerks*
10 min EMOM
4 rounds for time of:
200m run
2 rope climbs
20 wall balls 20/14
300m run
10m inch worm
5 sumo squats
200m run
10 PVC pass throughs
5 PVC power cleans
5 PVC front squats
5 PVC push jerks
10 activate/deactivate hang from bar
5 power cleans 45/35
5 front squats 45/35
5 push jerks 45/35
-Try to make sets unbroken
-Rest as needed
*Log highest unbroken set*
*15 min timecap*
3 min AMRAP of:
-3 power cleans 95/65
-3 front squats
-3 push jerks
REST 3 MINS
3 min AMRAP of:
-3 power cleans 125/85
-3 front squats
-3 push jerks
REST 3 MIN
3 min AMRAP of:
-3 power cleans 155/105
-3 front squats
-3 push jerks
RX+= 135/95, 155/105, 185/135
