Workout list by Aino Virtanen to do list
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Hero Wod Workout
"Blake"
4 rounds:
- 30m walking lunge with 20 kg/15 kg plate held overhead
- 30 box jump 60 cm/50 cm box
- 20 wallball shots 9/6kg
- 10 handstand push-ups
TC 30 min
Background: Dedicated to U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, who was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan.
Resources
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"DT" Workout
5 Rounds for Time
12 Deadlifts
9 Hang Power Cleans
6 Push JerksRX: 70/47,5kg
Level3: 60/42.5kg
Level2: 50/35kg
Level1: 40/25kgTime cap: 15min
Resources
CrossFit Hero WOD for USAF SSGT Timothy Davis, KIA in OEF on 20 March 2009.Khalipa does DT
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Hansen Workout
Five rounds:
- 30 kettlebell swings, 2/1.5 pood or 32/24 kg
- 30 burpees
- 30 glute-ham sit-ups
Resources
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).
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Jack Workout
AMRAP in 20 minutes:
10 Push Presses 50/35kg
10 Kb swing 24/16kg
10 Box Jump 24/20"Programming Notes:
- Pick a barbell weight you know you should be able to do 10 unbroken push press reps for at least 8 rounds
- Pick a KB weight you can do unbrokenGeneral Warm-Up
Barbell Warm-Up
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"JERRY" Workout
HERO WOD "JERRY"
For time:
1600 m run
2000 m row
1600 m runTC 30min
In memory of Sgt Major Jerry Dwayne Patton, 40, who died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan.
Jerry is survived by his wife Milely and his sons Chad, Cody, Chase, and Connor.
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Roy Workout
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”The Seven” Workout
Hero workout
RX'd:
7 rounds for time:
7 handstand push-ups
7 thrusters (40/60kg)
7 knees-to-elbows
7 deadlifts (75/110kg)
7 burpees
7 KB swings (24/32kg)
7 pull-upsAlla muutama esimerkki skaalausvaihtoehdoista. Target treenissä olisi päästä 30min tai alle.
Timecap: 32min
Scaled 1:
7 rounds for time:
7 handstand push-ups
7 thrusters (30/45kg)
7 knees-to-elbows/Sit Ups
7 deadlifts (45/70 kg)
7 burpees
7 KB swings (16/24 kg)
7 pull-upsScaled 2:
5-7 rounds for time:
7 push-ups
7 thrusters (15/20 kg)
7 sit ups
7 deadlifts (25/35kg)
7 burpees
7 KB swings (8/12 kg)
7 ring rowsResources
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.Video
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Wittman Workout
Seven rounds of:
- 15 kettlebell swings, 1.5 pood/1 pood or 24 kg/16 kg
- 15 power cleans, 95 lbs/65 lbs or 42.5 kg/30 kg
- 15 box jumps, 24 inch/ 20 inch or 60 cm/50 cm
Resources
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.Spealler and Everett
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"CINDY” BENCHMARK Workout
AMRAP20
5 Pull-ups
10 Push-ups
15 Air squatsAs this is an AMRAP ensure you use the same movements throughout the workout. This is the only way to determine progress by keeping the standard the same.
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