CrossfitFitness & Nutrition

Crossfit 911 – Hero WOD “Badger” – August 22, 2012

(No Strength WOD)

Three rounds for time of:
30 Squat cleans 95/65lbs
30 Pull-ups
Run 800m


In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq last week. 

My Results:

  • Finished in about 50 minutes.
  • Started the squat cleans with 65# & then dropped to 55# in second round.
  • Also moved from squat cleans to regular cleans in last round.
  • Pull-ups were done with the green band.
  • Runs were pathetically slow.

O…… M….. G  – This WOD was super duper hard.  I was drenched by the end, & quite exhausted.  The good news is that apparently, the “hero” WODs are generally some of the hardest that exist, so I will comfort myself with that knowledge.