Warm-Up
Coach’s choice
WOD prep
Prep the movements
WOD
“White”
5 Rounds For Time
3 Rope Climbs (15 ft)
10 Toes-to-Bars
21 Overhead Walking Lunges (45,35)
400 meter Run
*U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.
She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.
“White” was the first CrossFit female Hero WOD, first posted on crossfit.com as the workout of the day for Tuesday November 8, 2011 (111108).
Option 2:
5 Rounds For Time
3 Rope Climbs (15 ft)
10 Toes-to-Bars
21 Overhead Walking Lunges (35,25 )
400 meter Run
Option 3:
4 Rounds For Time
3 Rope pulls
10 knees to 90
21 Overhead Walking Lunges (25,15)
200 meter Run
CFS Brief:
We now have Kill Cliff Ignite at the box! A PERFECT BLEND OF NATURAL CAFFEINE, B-VITAMINS AND ELECTROLYTES TO SUPPORT HYDRATION AND ENERGY. DRINK BEFORE WORKOUTS, LONG DAYS OR WHENEVER YOU NEED TO GET FIRED UP!
23:29 rx
Today’s win was just getting to the box. Back and glutes were barking from yesterday’s DL.
27:21
Rope climbs and ttb as Rx
25# overhead
200m run
White. 31:45. Did two sets of rope pulls, 6. K290. #25 OHL. 400M runs. First real runs in 8 weeks. Can’t say I like running, but felt good after them.
White: 30:41 2 Rope Climbs | TTB | 35# Overhead Lunge | 400M Run
Shoulders were on fire after yesterday’s WOD and thought about cutting the rope climbs to 1, but knowing who we were doing this WOD in honor of reminded me that me doing 2 rope climbs is nothing compared to the sacrifice of this military Hero. Missed the cap by :41 but felt really good about the workout! Thanks John!
Right on Deb! Way to push through.
White: 31:23 3x Rope Pulls vs Rope Climbs, T2B, Lunges, 20cal bike
My “win” today was finishing this WOD after my vacation! I slacked and didn’t work out except for a lot of walking and a lot of “bar” curls. This workout was no joke, I lost sleep over knowing it was going to be hard. I’m way too much in my head some days! But I finished over the cap and out of gas but like Deb said, I kept telling myself that the sacrifice many military hero’s make every day is what pushes me when the going gets tough. Also watching the crew get it done motivates me! Thanks for all the pointers on the lunges, John! It was my first time doing them, EVER, thanks to the new knee!
White: 31:02
#35 OHWL and subbed GHD’s for TTB (Ripped hands from Sat. KB’s)
28:12rx
26:25 RX
Run went slow for me today, didn’t have the gusto to push harder.