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"Blake" Hero WOD!!

WARM UP - The "Everett" Walking knee hug, Walking quad stretch, inchworms, spider, toy soldier march, walking toe touch, high knees, backwards run, and karaoke. See the video here...

http://journal.crossfit.com/2012/04/everrettwarmup.tpl#featureArticleTitle

SKILL PRACTICE - "Crow" yoga pose

BRING - Towel (for handstand pushups so you don't bonk your head)...a weight for the weighted lunges. I will bring 4 medicine balls...two 20lbs and a couple of lighter weights.

WOD - "BLAKE" Crossfit Hero WOD!! Learn more about Blakes service to our country...
http://www.crossfit.com/mt-archive2/007255.html

Four rounds for time of:

100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups (modify with decline push up)

Women might consider 35lb plate, 24" box, 16lb ball.

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  • Stephen N.

    A classic. Love how it is a well rounded wod.

    January 23, 2014

  • EB

    Sorry the hike I did took longer than expected and I couldn't get reception

    January 20, 2014

    • Stephen N.

      Blood and a hike...busy day! Glad to hear you tried to let me know. See you soon!

      January 20, 2014

  • EB

    Sorry I donated blood today

    January 20, 2014

  • Stephen N.

    Eb...let's do this one in my backyard!

    January 20, 2014

    • Stephen N.

      Not sure if u saw this...so I'm going to grab stuff and head to park

      January 20, 2014

  • A former member
    A former member

    We have a sick baby, so we're off to the doctor :( Hopefully we'll make it out another time soon!

    January 20, 2014

    • Stephen N.

      Sorry to hear that...Thank you for letting me know.

      January 20, 2014

  • Mario

    too tired, my legs are spent 26 hard miles yesterday and 34 today.. totally worth it though!! have a good workout

    January 20, 2014

  • A former member
    A former member

    My husband is coming with me

    1 · January 16, 2014

    • Mario

      awesome!! welcome

      January 16, 2014

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