Monday's WODs...another Hero WOD!

August 8, 2016

Guess what!? Another Hero WOD for ya coming right up! Meet "TK"...


Monday August 8, 2016


CrossFit (6am/7am/10am/12:15pm/5:30pm)



400m Run

5 Jumping Pull-ups

1 Length Tuck Jump + Broad Jump

1 Length Spiderman Lunges


5 Two-Taps




5 RM Back squat




Another hero WOD for ya…




Complete as many rounds as possible in 20 minutes of:

8 Strict Pull-ups

8 Box jumps 30/36

12 Kettlebell swings 53/70


U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.


Endurance WOD (6:30pm)


3 3-minute rounds of:

400m Run

Max Box Jumps 20/24


3 3-minute rounds of:

400m Row

Max Mountain Climbers


3 3-min. rounds of:

1 Round Superlegs

Max Unders


No rest between rounds. 3 minutes rest between sections.



On-Ramp (7:30pm)





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