Today, we honor our fallen service members through a Hero WOD. Hero WODs are designed to be generally longer and hard than most everyday WODs. Today’s WOD is “Cameron.” Here is the information about him from CrossFit’s Mainsite:
“U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, Oregon, in training at the Aviation Training Center in Mobile, Alabama, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his parents Bette and John, and brother Alex.”
CrossFit Alloy WOD for 3/30/2017:
“Cameron”
For Time:
50 Walking Lunges
25 CTB Pullups
50 Box Jumps (24/20)
25 Triple Unders
50 Good Mornings (45/35)
25 Ring Dips
50 Knees to Elbows
25 Wall Ball 2’fers (20/14)(10/9)
50 Situps
5 Rope Climbs
Scaling:
Platinum: As written above.
Steel:
“Cameron”
For Time:
50 Walking Lunges
25 CTB Pullups
50 Box Jumps (24/20)
25 Double Unders
50 Good Mornings (45/35)
25 HR Push-ups
50 Knees to Elbows
25 Wall Balls (20/14)(10/9)
50 Situps
15 Pullups
15 Knees to Elbows
Brass:
“Cameron”
For Time:
35 Walking Lunges
25 Pullups (may be banded)
35 Box Jumps (24/20)
35 Double Unders or 100 Single Unders
35 Good Mornings (45/35)
25 Push-ups
35 Hanging Leg Raises
25 Wall Ball (20/14)(10/8)
35 Situps
15 Pullups
15 Hanging Leg Raises
Bronze:
“Cameron”
For Time:
35 Walking Lunges
25 Ring Rows
35 Box Jumps (20/Short box)
100 Single Unders
35 Good Mornings (45/35)
25 Push-ups (may use box)
35 Lying Knee Tucks
25 Wall Ball (14/10)(9/8)
35 Situps
15 Ring Rows
15 Lying Knee Tucks