HERO WOD WEEK!

This week we will be honoring US Air Force Airman Bradley R. Smith. Join us on Thursday for this challenging workout.

Background: Dedicated to U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, IL, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, KS, who was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan.

He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

This “Bradley” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Wednesday, August 17, 2011 (“110817”)

Workouts for the Week of 1.16.2022

Monday, 1.17.2022 @5:30 pm

tabata style 

We will be performing this on a Assault Runner.

Thirty Four Minute Running Clock:

Part A:

Three Minute Interval

Run :15 Seconds/Walk :15 seconds for duration. This should be at a jog or easy pace.

Rest 1:00

Six Minute Interval

Run :30 seconds/Walk :30 for duration. This should be at a moderate pace to fast pace.

Rest 2:00

Nine Minute Interval

Run 1:00/Walk 1:00 for duration. This should be at a fast pace to Mile PR Pace.

Rest 3:00

Part B:

1600 m Run for time. You will have ten minutes to run a mile.

There will be two separate scores for this workout. Total meters for Part A and Total Time for Part B.

Weekly Abs Challenge Week 3:

5 Sets:

Flutter Kicks 10 straight into Scissors kicks 10 = 1 Set

Then

10 Around the Worlds

Start and circle to the right then go back and circle to the left.

Sit up (hands crossed in front of face) then toe touch to hands R, L foot kick to hands=1 rep.

Thursday, 1.20.2022 @5:30 pm

HERO WOD "Bradley"