Britt

With Equipment -AMRAP 20:00 Minutes
400 Meter Run
Max Unbroken Strict Pull-ups

Without Equipment -AMRAP 20:00 Minutes
400 Meter Run
20 Jumping Lunges
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Check out Coach Seth talking about today’s workout.
https://youtu.be/s3OrBOCTRJc

Megan

With Equipment – AMRAP 15:00 Minutes
20 Single Arm Dumbbell Snatches
40 Double Unders / 60 Single Unders
20 Burpees
40 Double Unders / 60 Single Unders

Without Equipment -AMRAP 15:00 Minutes
20 “Odd-Object” Ground-to-Overhead
20 Lateral Hops Over “Odd-Object”
20 Burpees
20 Lateral Hops Over “Odd-Object”
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Check out Coach Sharon talking about today’s workout.
https://www.youtube.com/watch?v=FCeNe1Cy4Cw

 

 

This Hero workout is dedicated to Master Sgt. John A. Chapman, a US Air Force Combat Controller (Special Forces), who was killed in action in Afghanistan on March 4, 2002, during the Battle of Takur Gar. His actions during that battle would result in the Medal of Honor.

During the battle, MSgt. Chapman repeatedly exposed himself to hostile machine-gun fire while charging up a steep slope in knee-deep snow to eliminate the fortified enemy positions that had his teammates pinned down. Despite receiving several gunshot and shrapnel wounds, MSgt. Chapman continued to engage the enemy in order to protect incoming helicopters, before eventually succumbing to his wounds.

“Chapman” Hero WOD
1200m Run
100 Pushups
25 Broad Jumps
100 Situps
1200m Run
100 Pushups
25 Broad Jumps
100 Situps
1200m Run
*If you have a vest, wear it*

Modified Version
600m Run
50 Pushups
15 Broad Jumps
50 Situps
600m Run
50 Pushups
15 Broad Jumps
50 Situps
600m Run
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Check out Coach Cam talking about today’s workout. https://m.youtube.com/watch?feature=youtu.be&v=KOU-SwVLwos

Seth

3 Sets:
1:00 Max Burpees
Rest :30
1:00 Max Alternating Jumping Lunges
Rest :30
1:00 Max Sit Ups
Rest :30
1:00 Max Mountain Climbers
Rest :30

Or…
3 Sets:
1:00 Max Handstand Pushups (Strict or Kipping)
Rest :30
1:00 Max Alternating Jumping Lunges
Rest :30
1:00 Max Sit Ups
Rest :30
1:00 Max Double Unders
Rest :30

Bonus Stretching
5:00 Corpse Pose 
*If you’re able, find a quiet space and lay down flat on your back. Set a timer and focus on breathing deeply. During this time, recognize any thoughts that come to your mind. Any negative feelings that arise about yourself, the world, or others, let them go. Recognize that you are not attached to those feelings. Any positive feelings that arise, be grateful for them, and let them go. Focus on your breath!
Post in comments how it went!

Check out Coach Dave talking about today’s workout.
https://www.youtube.com/watch?v=O8OKjy64TiQ

Mandy

Workout 1 of 3 for the Support Your Local Box Fundraiser. Anyone can participate in the Support Your Local Box Fundraiser. Payment is not required. We understand that many face financial difficulties at this time and want everyone to have the opportunity to participate without barriers. Your participation is, in itself, a strong form of support and encouragement to the affiliate community. All proceeds from registration will go directly to the affiliate of your choice. Register at https://games.crossfit.com/register/open

 AMRAP in 10:00 Minutes 
10 Squats
9 Dumbbell snatches, right arm
10 Push-ups
9 Dumbbell snatches, left arm
♀ 35 lb. ♂ 50 lb.
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Registration: https://games.crossfit.com/article/support-your-local-box-fundraiser/open

AMRAP 10:00 Minutes
15 Single arm Shoulder to Overhead Right Arm/Odd Object
15 Dumbbell Step Back Lunge done in Right Front Rack/Odd object
15 Single arm Shoulder to Overhead Left Arm/Odd Object
15 Dumbbell Step Back Lunge done in Left Front Rack/Odd Object
-Rest 5:00 Minutes-
AMRAP in 10:00 Minutes 
15 Single arm Shoulder to Overhead Right Arm/Odd Object
15 Dumbbell Step Back Lunge done in Right Front Rack/Odd object
15 Single arm Shoulder to Overhead Left Arm/Odd Object
15 Dumbbell Step Back Lunge done in Left Front Rack/Odd Object
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Travis

Part 1. 20:00 Walk/Light Jog
Part 2. 5 Sets for Quality, not time
20 Alt. Single leg Vups
10 DB/Odd Object Single Arm upright row (R/L)
15 Weighted Hip Bridges
10 Cat Cow Exercises

Athletes Notes
*If you don’t have a dumbbell, use a weight from around the house for the upright row.
*Here is a video of an upright row: https://www.youtube.com/watch?v=RK8gswWipG8
*Demo video of cat cow exercise: https://www.youtube.com/watch?v=KpNznspZZEY

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