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CrossFit WOD for 6/10/2013


4 Rounds for Time:

27 Box Jumps (24/20)
20 Burpees
11 Squat Clean (145/100)

This is a Hero, so get ready:

U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

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Join the discussion 6 Comments

  • admin says:

    4 rounds
    27 box jumps 24/20
    20 burpees
    11 squat cleas (115/75)

    4 rounds
    25 box jumps, 20/ short box
    15 burpees
    9 squat cleans, (95/65)

    3 rounds
    20 box jumps, short box
    15 Burpees
    9 squat cleans, (55/35)

    Power clean and the front squat if your squat clean is troubled
    Power cleans if your front squat technique is troubled
    Hang squat cleans if your deadlift is troubled.
    Hang power cleans if your front and deadlift are troubled.

    This workout should take you 25-30 minutes, so scale accordingly.

  • Steph says:

    Coach Steph here. I gotta give a shout out to the 6 am class today. Megan and Joe did a fantastic job. Carley and Jake- you guys made me get a little emotional. Seeing how far you’ve both come in just a little over a month has been really amazing to watch and it makes me really proud that you’re my athletes. You guys are doing great! Keep up the great work, EVERYONE! Because all of you are improving so fast! I LOVE IT!

  • Jake says:

    I can’t remember my exact time but slighty over 29:00 I believe for Steel. This WOD was a great test of full leg strength and endurance. I can understand why it is a hero!

    Thanks for the shout out couch Steph and for pushing us so hard! I wouldn’t be making the progress I am without you.

  • Steph says:

    And i cried… thanks Jake

  • admin says:

    I think I ended around 20:39. I did the platinum. The 145 lbs did not feel like 135 lbs. go figure.

  • Kells Bells says:

    Loved doing this as a Team WOD….. Marisa was a great partner and she pushed so hard. I can’t remember what our time was – we were just glad to be done. 🙂