12/14/11 – "Wood"sday

CrossFit Holiday Throwdown Series – The first workout is announced on 12/15.  We’ll be posting the workouts on our site and listing times you can complete them.  Sign up!  It will be fun.

Today’s Recipe – Patacones – Nutty Kitchen

Today’s Link – Outdoor Pull Up Station – Ross Training


Brett Wood

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

Schedule –

  • Mobility Warm Up
  • WOD – “Wood” – 5RFT – 1 minute rest between rounds
    • Run 400m
    • 10 Burpee Box Jumps (24″/20″)
    • 10 Sumo Deadlift High Pull (95/65)
    • 10 Thrusters (95/65)
  • Accessory – 3 x 20 Reverse Hypers or GHD Hip Extensions
  • Stretch

1 thought on “12/14/11 – "Wood"sday”

  1. Happens every time…every time I read a HERO workout, I feel a pain in my heart…but it makes me want to feel alive and be active and do the best I can do in the workout because life is such a gift!! 🙂