HERO WOD WEEK
Come join us this week for our monthly HERO WOD. We will be taking on HERO WOD “Clovis” This will be modified to fit within a normal class time this week.
Army 1st Lt. Clovis T. Ray died March 15, 2012 serving during Operation Enduring Freedom. Ray, 34, of San Antonio, TX; assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, HI, was killed on March 15 in Kunar Province, Afghanistan, when insurgents attacked his unit with an IED.
Ray gave up a lucrative career in investment banking to join the Army. He was on his first deployment and was due back in a month.
He is survived by his wife, Shannon; son, Dean; parents, Bob Ben Sr. and Cecilia; brothers, Eddie and Bob Ben Jr.; and sister, Jennifer.
This Hero WOD was originally posted by CrossFit’s Mainsite on November 11, 2012.
WORKOUTS FOR THE WEEK OF 10.17.21
Monday 10.18.21 @5:30 pm
45 Minute Running Clock:
Walk 50 meters, jog 150m, rest :10 seconds, run 200m Fast Pace = 1 Round.
Repeat this sequence in AMRAP style (Rounds and Reps)
If you are in the middle of the round, 100m=1 Rep.
The run sequence will consist of walking to 50 meter mark, jogging to the 200m turnaround mark, then 200m run back to start line. All runs will be within a 400m course.
The 150 m jog should be at a easy conversational pace.
The 200m run will be at a pace as you can maintain equal or faster than your MILE PR pace.
This will be a aerobic workout with elements of speed.
Thursday 10.21.21 @5:30 pm
You will have different options to complete this workout.
This will be partner style workout this week or you can tackle this individually.
Run 5 miles
150 Burpees Pull Ups
Partner run 400m (will count as 800m towards overall miles ran)
15 Burpee Pull Ups. Partition as needed.
Partner run 800m (Will count as 1600m towards overall miles ran)
15 Burpee Pull Ups (Partition as needed)
As individual performed as written.
Run 10 Miles
150 Burpee Pullups
(Partition as needed)