WODS for the Week of 12.13.20

WODS for the Week of 12.13.20

Monday 12.14.20

21 minutes

Workout Description:

21 Minute Running Clock:

7/5 Calories Assault Bike

21 Double Unders or scale 42 singles

7 burpee box-overs 24/20

AMRAP as possible in twenty-one minute running clock.

(As Many Round/Reps as possible)

If we have bigger class and space is limited, athletes will pair up and either start with ski erg or double unders.

Workout Detail:

Just get through the reps as quickly as possible. Keep moving.

Your Score:

You will score the total amount of rounds and reps.

Thursday 12.17.20


Background: Dedicated to U.S. Army Captain Shawn G. Hogan, of Salem, New Hampshire, who died Oct. 17, 2012. The 28-year-old was fatally injured in a training exercise at Land Between the Lakes National Recreation Area in Golden Pond, Kentucky. He was assigned to Company B, 4th Battalion, 5th Special Forces Group (Airborne) in Fort Campbell. Hogan is survived by his parents, Richard and Jean; and sister, Nicole.

The “Shawn” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Sunday, February 8, 2015.

Run 5 miles.

Run in 5-minute intervals, stopping after each to perform 50 Air Squats and 50 Push-Ups before beginning the next 5-minute run interval. There will be a running clock. Start your five minutes over at the completion of the reps.

Score is the time on the clock when the 5 mile Run is completed.

This will be completed as a partner WOD this week.

During the run portion, only one athlete can run at a time.

During the air squats and push ups, both athletes can work together at the same time and partition reps as needed.




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