9/11 HERO WODS
D.T.
155 # Deadlift 12
155 # Hang power clean 9
155 # Push-jerk 6
(In honor of USAF Sgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.)
Alternate Hero wod for new clients:
JOSH
Overhead squat, 21 reps
42 pull-ups
Overhead squat, 15 reps
30 pull-ups
Overhead squat, 9 reps
18 pull-ups
(SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq. )
~All workouts are scaled to each individual's skill level~
Thank you to all the military, police officers, firefighters and medical personnel who risk their lives everyday to make our world a safer place. We have many of you who workout here at Viking Crossfit and we appreciate all you do. Thank you.
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7 comments:
Every once in a while we do wods called "HERO" wods. They are named after fallen soldiers, police officers and firefighters. These Hero's were also Crossfitter's. Crossfit.com dedicates certain workouts to them and we honor them as well at our gym. Hero wods are tough, they are suppose to be in the name of a Hero. Let's all do these wods today in Honor of D.T. and Josh and for all the fallen heros of 9/11.
did anyone show up this morning I didn't see any names on the board?
That WOD killed me. It was definitely a mental test.
27 something RX
I understand that there was not a trainer available at the 0600 class this morning and I apologize for the inconvenience to anyone that was there. We will offer a free one on one class for any of you that was there this morning if you want give me a call at 801-310-6048.
Also, in the event that we have a scheduled class that no trainer shows up for please call one of us and we will do our best to be there or have someone else be there for the class. We don't anticipate that happening but just in case here are our numbers.
Cody 801-362-8986
Jason 801-310-6048
Natalie 801-310-6047
Erick 801-885-3597
Sorry again and we hope you can make it to maybe an evening class tonight.
Pa, Pa, Please tell me Ranch Dressing counts as fat when doing the Zone!
yah- like 1 tsp. Better off with Oil and vinegar dressing.
I have been using my Italian dressing as a fat when i use it. But the only thing is you don't get to use very much.
My legs are so sore from yesterdays workout. So I'm taking a rest day today. I would love to do the hero wod and honer those soldiers but my legs are screaming NO!! So good luck to all of you who will be doing it.
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