Category: Daily WOD

Hero Week: Team WOD: Team Danny & Solo WOD: Danny

Hero Week: Team WOD: Team Danny

As a team of 2 complete as many rounds as possible in 20 mins of:
30 Box Jumps (24″/20″)
20 Push Press (115#/75#)
30 Pull-ups

*Alternate work and rest. Partition reps as needed.

Hero Week: Solo WOD: Danny

Complete as many rounds as possible in 20 mins of:
30 Box Jumps (24″/20″)
20 Push Press (115#/75#)
30 Pull-ups

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye. ~ www.crossfit.com

* Solo version is RX Danny

BTWB

Photo by @robcwilson @snoridgecrossfit

Day 7 of “Week of Heroes” today.

  • 7/3 Sat – “DT”
  • 7/5 Mon – “T”
  • 7/6 Tue – “Randy”
  • 7/7 Wed – “Sisson”
  • 7/8 Thu – “Sham”
  • 7/9 Fri – “J.T.”
  • 7/10 Sat – “Danny”

This concludes our Week of Heroes. A tough week with some great, challenging workouts that honor true heroes from our military and first responder community.

Results

Front Squat 4-4-4 & Hero Week: JT

Front Squat 4-4-4

Front Squat 4-4-4

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

Hero Week: J.T.

21-15-9 reps, for time of:
Handstand Push-up
Ring Dip
Push-up

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan. “My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor ~ www.crossfit.com

BTWB

Photo by @robcwilson @snoridgecrossfit

One of the oldest Hero workouts in CrossFit.

J.T. was killed when the helicopter he was on was shot down in Afghanistan as they were responding to reinforce  LT Michael Murphy’s team in Operation Red Wings. A total of 11 Navy SEALs died that day.

Sam Briggs, Strict J.T. in 9:37 – [video]

Day 6 of “Week of Heroes” today.

  • 7/3 Sat – “DT”
  • 7/5 Mon – “T”
  • 7/6 Tue – “Randy”
  • 7/7 Wed – “Sisson”
  • 7/8 Thu – “Sham”
  • 7/9 Fri – “J.T.”

Upcoming: Danny

Results

Sumo Deadlift 4-4-4 & Hero Week: Sham

Sumo Deadlift 4-4-4

Sumo Deadlift 4-4-4

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

Hero Week: Sham

7 rounds for time of:
11 Deadlifts, 1x bodyweight
Run 100m
* DL Load – Use your BW for RX

Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. ~ www.crossfit.com

BTWB

Photo by @robcwilson @snoridgecrossfit

Day 5 of “Week of Heroes” today.

  • 7/3 Sat – “DT”
  • 7/5 Mon – “T”
  • 7/6 Tue – “Randy”
  • 7/7 Wed – “Sisson”
  • 7/8 Thu – “Sham”

Upcoming: J.T., and Danny

Recovery Strategies: How to Know When to Take a Day Off (and When to Keep Going)

Results

Kipping / Butterfly Pull-up Practice: 3×10 & Hero Week: Sisson

Kipping / Butterfly Pull-up Practice: 3×10

Kipping / Butterfly Pull-up Practices 3×10

Rest as needed between efforts.
* Kipping Pull-up sets of 10

BTWB

Hero Week: Sisson

Complete as many rounds as possible in 20 mins of:
1 Rope Climb, 15 ft
5 Burpees
Run 200m

If you’ve got a 20 lbs vest or body armor, wear it.

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members. ~www.crossfit.com

* Scale 1 RC to 2 Supine RC. Must cover shins to climb.

BTWB

Photo by @robcwilson @snoridgecrossfit

Day 4 of “Week of Heroes” today.

  • 7/3 Sat – “DT”
  • 7/5 Mon – “T”
  • 7/6 Tue – “Randy”
  • 7/7 Wed – “Sisson”

Upcoming: Sham, J.T., and Danny

Results

Results cont

E2MOM for 10 mins: 3 Squat Snatch & Hero Week: Randy

E2MOM for 10 mins: 3 Squat Snatch

3 Squat Snatches, pick load

Every 2 mins for 10 mins.
* Not touch and go

BTWB

Hero Week: Randy

For time:
75 Power Snatches (75#/55#)

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children. ~ www.crossfit.com

BTWB

Photo by @robcwilson @snoridgecrossfit

2021 NOBULL CrossFit Games Event Hints and Updates

Results

Results cont

SNORIDGE CROSSFIT