Workout of the Day

WOD:

Ned

7 rounds for time of:

11 Back Squats, 1x bodyweight

Row, 1000 m

Post times to beyond the whiteboard.

Special Agent Nathan “Ned” Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force Office of Special Investigations, Detachment 204 Offutt Air Force Base, Nebraska, died November 1, 2007 near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Schuldheiss is survived by his father, retired Lt. Col. Jeff Schuldheiss; mother, Sarah Conian; stepfather, Kris Mills; and sister Erin Dreeszen
The “Ned” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Thursday, October 30, 2014

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Strength:

3-Position Clean 1-1-1-1-1

Use the heaviest weight you can for each set. Rest as needed between sets.

WOD:

Complete as many rounds as possible in 12 mins of:

2 Wall Walks

4 D-Ball Over Shoulders, 100/70 lbs

8 Split Jumps

Post loads and times to beyond the whiteboard:

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Team speed:

In teams of 3-5 athletes,

Complete as many rounds as possible in 15 mins of:

Sled Push High Handle, 240/175 lbs, 20 m

WOD:

As many reps as possible in 14 mins of:

2 Wall Balls, 20/14 lbs

2 Burpee Box Jump Overs, 24/20 in

4 Wall Balls, 20/14 lbs

4 Burpee Box Jump Overs, 24/20 in

6 Wall Balls, 20/14 lbs

6 Burpee Box Jump Overs, 24/20 in … Continue adding 2 reps each round to each movement until time expires.

Post rounds and reps to beyond the whiteboard.

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Strength:

Hang power snatch, 2-2-2-2-2

WOD:

Complete as many rounds as possible in 12 mins of:

3 Weighted Pull-ups, 35/25 lbs

6 Hang Power Snatches, 95/65 lbs

9 AbMat Sit-ups

Post loads and rounds to beyond the whiteboard.

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Strength:

Bulgarian split squat, 14-14-14-14-14

WOD:

3 rounds for time of:

30/24 Machine Calories

30 One Arm Alternating Kettlebell Swings, 53/35 lbs

15 Ring Dips

Post loads and times to beyond the whiteboard.

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Partner conditioning:

“D-ball Tailpipe”

6 rounds for max reps of:

D-Ball Hold, 1 min max rep

Vs.

Echo Bike Calories, 1 min

*d ball must be held in front or Zercher rack for work to continue

WOD:

5 rounds for time:

50 air squats

2 rope climbs

Post times to beyond the whiteboard.

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WOD:

Bowen

3 rounds for time of:

Run, 800 m

7 Deadlifts, 275/185 lbs

10 Burpee Pull-ups

7/7 Single Arm Kettlebell Thrusters, 53/35 lbs

20 Box Jumps, 24/20 in

Post times to beyond the whiteboard.

Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building. He is survived by his wife, Stacey; son, Charlie Ray; and daughters, Robin Parker and Sarah.

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Strength:

1 Snatch Balance + 2 Overhead Squat, 1-1-1-1-1

Use the heaviest weight you can for each set. Rest as needed between sets.

Word

Double Under Nancy

5 rounds for time of:

50 Double Unders

15 Overhead Squats, 95/65 lbs

Post loads and rounds to beyond the whiteboard.

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Team conditioning:

In teams of 4 or 5:

Complete as many rounds as possible in 14 mins of:

Assault Runner, 100 m

WOD:

Complete as many rounds as possible in 15 mins of:

5 Toes-to-bars

10 Russian Twists, 20/14 lbs

20 Walking Lunges, 20/14 lbs

Post rounds and reps to beyond the whiteboard.

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Strength:

Sumo deadlift, 3-3-3-3-3

WOD:

3 rounds for time of:

25/20 Machine Calories

15 Hang Power Snatches, 95/65 lbs

Post loads and times to beyond the whiteboard.

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