Wednesday Workout: Hero WOD “TK”



Complete as many rounds as possible in 20 minutes of:

  • 8 Strict Pull-ups
  • 8 Box jumps (36″/30″)
  • 12 Kettlebell swings (70/53)

Level 1


  • 8 Ring Rows
  • 8 Box Jumps (18/12)
  • 12 Russian Kettlebell Swings (45/30)

Notes: Be careful on box jumps, and scale appropriately!  No rebounding – use shorter boxes to aid in step down if necessary.


U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.


CF C’ville Goes to Friday’s After Five, June 20!

We are planning to meet up on the downtown mall for Friday’s After Five this Friday (June 20)!  Come out with your family and friends, and meet us there!  Please RSVP to the Event on Facebook

14 thoughts on “Wednesday Workout: Hero WOD “TK”

  1. Watch yo shins

  2. Combat Expert Infantry Badge (EIB)
    Combat Airborne
    Combat Air Assault

    1. It’s actually the CAB (Combat Action Badge), Airborne, and Air Assault.

      1. Good observation. I tried to zoom in on the picture; I couldn’t tell. The badge shows up as too blurry.

  3. L1: 8+15 (18:, 25#)

  4. 9+3
    (4 strict PU and 4 kipping C2B each round; some Russian swings)

  5. I forgot to count my rounds, but did 1 set strict pu w/out a band, then used the red band, 24″ box, 45# kb.

  6. 11 + 2 rx

  7. 10 + 2
    45# kb and kipping pu’s, 24″ box

  8. 10+5 (rr, 28″, 35#)

  9. 8+20. Tried to pace this out (~2-2:15min per round), and completely fell apart at minute 10.

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