Please join us today in honoring our veterans. We will be doing the Hero WOD “Whip” in memory of Blake Whipple, an American soldier from Williamsville, New York who was killed in Afghanistan on November 5, 2010. Read the story behind the WOD here, from CrossFit Buffalo.
WOD
“Whip”
Level 1
AMRAP in 13 minutes of:
- Push-up x 11
- DB Squat Clean (30/20# per hand) x 5
- Box Jump (18/12″) x 10
Level 2
AMRAP in 21 minutes of:
- Push-up x 11
- Squat Clean (155/115#) x 5
- Box Jump (24/20″) x 10
21 minutes:
Rx push-ups
57# squat cleans
18″? Box jumps
10 rounds + 8 box jumps
21 min:
Push Ups – RX
Squat Cleans – 115
Box Jumps – RX
9 rds + 2 Bx
7+13
9:
knee pu
squat cleans – 57
box jumps – rx
11 + 11 pu, 67# squat cleans, Rx rest
21 min – about 13 rounds but I lost count
pu — switched to knee pu with 10 min left
65# squat cleans
You probably would have had 20 rounds if I hadn’t kicked your finger in my super aggressive/illegal Dodge Ball move… I’m really sorry! Hope it gets better fast!
21 Minutes
Pushups – RX
Squat Cleans – 75#
Box Jumps – 20″
10 Rounds
21 min
Squat Cleans @ 65#, Push ups and Box Jumps rx
7 rounds (maybe 8) + 11 push ups
RX
11+11+5+2
Salute sir
21 min (Rx PU, 89# Squat Clean, RX Box Jump)
6 rds +11 PU+1 SC
9 rounds + 8 box jumps
65#
8 rds + 1 box jump (knees, 57# SC for 5 rds, 57# PC for 4 rds)
9 + 11 rx
8 rds + 13 @ 135#
12 rounds Rx
10 rounds + 2 squat cleans (started at 89# and dropped to 67# – focused on form and not crushing my back)
9 rounds + 2 squat cleans @ 95#
10 rounds + 6 PU (95#, 20” box jumps)
At Centerville Crossfit in Dayton, Ohio.
3rm deadlift – 325
AMRAP 10mins:
2-4-6-8-10-12….
OHS-65#-
Clapping Push-ups
Round of 16+2 reps
That’s where I lived and worked out for 5 months in early 2010. Did you meet Mitch Lyons or Becky Rogers at all?
10 rds + 10 pu (other movements rx, but SC only 47# – still light because of back problem)
10 rds + pu + cleans + 1 box (55#, pu knee and regular… alternating by round)
10 rounds plus 3 Box jumps (I think but possibly 11)
55#, knee push ups
21 mins
standard (strict?) pushups
95lbs barbell
24″ box
7 complete rounds + 11PU + 5 squatclean + 1 box jump up
squat clean was definitely the worst part for me. Need more weight, less resting/wheezing/drooling.
6 rds. + 1sc in 13 min