Sunday morning WODs!

June 16, 2019

Endurance Hero WOD (9am) 


“David F”


For Time:

1,000 meter Burden Run (you choose your object)

100 Push-Ups

100 Sit-Ups

100 Air Squats

100 Double-Unders

100 ft Rope Climbs (accumulate over multiple ascents)

1,000 meter Burden Run (same object as first burden run)


Background: This British Hero WOD is dedicated to David Fairbrother (22) 42 Commando Royal Marines who died on 2011/09/19.


On 19th September 2011 RM Fairbrother of 42 Commando; Kilo Company, was leading a foot patrol in Helmand Province when his troop suddenly came under attack from close range fire. David (24), who was five months into his six month tour, received a shot to the head and despite best efforts from the team medic, was pronounced dead on arrival at Camp Bastion just 20 minutes later.


Skydiving had always been a true passion for David following a tandem skydive he competed for his 16 birthday. Shortly after, he went on to gain his solo-skydiving qualification at The Black Knights Parachute Centre near his hometown of Blackburn before then working towards additional qualifications within the sport.


Ironically, David's troop, K-Company, was also nicknamed ‘Black Knights’ and so armed with the company’s themed t-shirts and at his local dropzone, it seemed only fitting for his family and friends to remember him by and pay their respects to him through a memorial charity skydive. On the 7th April 2012, one by one each supporter strapped themselves into a harness, boarded a plane, climbed the 15,000ft to altitude and threw themselves out of a perfectly good aircraft.


Royal Marine Fairbrother’s mum, Julie, had always wanted to experience how David felt during a skydive and having just fallen 125mph towards to the ground, was amongst one of the first to land. Speaking of the event, she said: “That was fantastic! That was the best thing I have ever done in my life.”


Having also completed his first ever skydive, one of David's best friends, James Hadfield, added: “I would never have jumped out of a plane if it wasn’t for such an amazing person as you Dave.”





Crossfit (10am)


From 0:00-8:00:

Work up to a heavy squat C&J Double (to be used in the following segment)

Then, from 10:00-20:00:

On the 2:00 x 5 Rounds:
1 Rope Climb
30 DUBs
2 Squat Clean and Jerks



3 RFT:

500m run or row

Isometric hold for equal amount of time:

Round 1: Plank hold (any type)

Round 2: Freestanding handstand (walking permitted)

Round 3: Wall Sit


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