We haven’t done a Hero WOD for a while. CrossFit designs Hero WODs to honor crossfitters who die in service of our country. T.U.P. was designed and programmed by CrossFit a little over a month ago. Designed to be extra long and extra hard, this Hero WOD looks like a good one.
U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013, in Landstuhl, Germany, from injuries caused by an improvised-explosive device on April 27, 2013, in Arian, Afghanistan. The 30-year-old, nicknamed “The Unquiet Professional,” was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. Simpson is survived by his wife, Krista; sons, Michael, 5, and Gabe, 3; sister, Abigail; brother, David; parents, Michael W. and Barbara; and many other friends and family.
CrossFit Alloy WOD for 1/21/2016:
Core:
100 Situps for Time
MetCon:
T.U.P.
For time
15, 12, 9, 6, 3
Power Cleans (135/95)
Pullups
Front Squats (135/95)
Pullups
Post Time to Comments
Scaling:
Platinum: As written above.
Steel:
For time
15, 12, 9, 6, 3
Power Cleans (115/75)
Pullups
Front Squats (115/75)
Pullups
Brass:
For time
15, 12, 9, 6, 3
HP Cleans (95-75/65-55)
Pullups (banded)
Front Squats (95-75/65-55)
Pullups (banded)
Bronze:
For time
15, 12, 9, 6, 3
HP Cleans (55/35)
Ring Rows
Front Squats (55/35)
Rings Rows
Brass: Used 95 lbs. and did strict pull-ups (no bands). Time: 17 minutes+ (I think)
100 sit-ups: 4:01