Friday 181026

Tuesday 230808

Tuesday 230808

Bert

For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees

Scaling
This Hero WOD is long and grueling. Most of the exercises are approachable by all skill levels, but the total volume should be reduced for newer athletes.

Intermediate Option:
For time:
40 burpees
400-m run
80 push-ups
400-m run
120 walking lunges
400-m run
160 squats
400-m run
120 walking lunges
400-m run
80 push-ups
400-m run
40 burpees

Beginner Option:
For time:
20 burpees
200-m run
30 knee push-ups
200-m run
40 walking lunges
200-m run
50 squats
200-m run
40 walking lunges
200-m run
30 knee push-ups
200-m run
20 burpees

Sunday 180204

T

T
5 rounds for time of:
100-meter sprint
10 squat clean thrusters
15 kettlebell swings
100-meter sprint

Rest 2 minutes

Men: 115 lb. and 2 pood
Women: 75 lb. and 1.5 pood

Scroll for scaling options.
Post time to comments.

Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death.

He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. His favorite movements included cleans, thrusters, sprints and kettlebell swings.

He is survived by his wife, Jurley; and children, Elijah, Laura Bella and Avery.

Related:
• CrossFit WOD 180204 Tips With Rory McKernan
• The Kettlebell Swing

Saturday 210703

Saturday 210703

Peyton
Complete as many rounds as possible in 20 minutes of:

10 chest-to-bar pull-ups
10 dumbbell thrusters, 35/50 lb.

*Stop and perform 40 double-unders every 2 minutes, including at 0:00.

Then, at the 20:00 mark, begin a 2-mile run.

Post rounds of the AMRAP and run time to comments.

The CrossFit community mourns the loss of Chad Robert Peyton, a beloved husband, father, son, brother, and friend. Chad, a U.S. Army veteran with 10 years of military service, struggled with depression and anxiety. He took his own life on May 17, 2021.

Chad received a Congressional nomination to attend West Point, where he graduated with a B.S. in May 2003 before being commissioned as an aviation officer in the U.S. Army.

Chad became a UH-60 Black Hawk helicopter pilot and served in Germany during Operation Iraqi Freedom II. He was subsequently promoted to Captain and stationed at Fort Riley, Kansas, from 2006 until 2009, when he was transferred to Fort Bragg, North Carolina. During his military service, he was awarded the Bronze Star and many other awards and commendations.

In 2012, Chad was honorably discharged from the Army and relocated to Santa Cruz, California, where he became a beloved member of the local CrossFit community. He and his wife, Nicole, were married in September 2014.

When he wasn’t flying helicopters as a first responder, Chad enjoyed spending time with his family, doing CrossFit, hiking in the forest, surfing, traveling, and helping his friends and fellow veterans.

Chad is survived by Nicole, who works on the publishing team at the CrossFit Home Office; his two children, Isla, 5, and Ellis, 3; and many other friends and family members.

If you or someone you know is struggling with PTSD, anxiety, or depression, call the National Center for PTSD hotline right away: 1-800-273-8255. All calls are completely confidential.

Scaling:
This is a longer workout. Reduce the work to a level that is attainable yet still challenging and that allows you to come in from the run in 45 minutes or less. Newer athletes can modify the pull-ups and dumbbell loading while maintaining the significance of the reps.

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
10 pull-ups
10 dumbbell thrusters, 25/35 lb.

*Stop and perform 40 double-unders every 2 minutes, including at 0:00. Then, at the 20:00 mark, begin a 2-mile run.

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
10 assisted pull-ups
10 dumbbell thrusters, 10/20 lb.

*Stop and perform 40 single-unders every 2 minutes, including at 0:00. Then, at the 20:00 mark, begin a 1-mile walk.

Bert

For Time
50 Burpees
400 meter Run
100 Push-Ups
400 meter Run
150 Walking Lunges
400 meter Run
200 Air Squats
400 meter Run
150 Walking Lunges
400 meter Run
100 Push-Ups
400 meter Run
50 Burpees