1872 Ackley Cir #10
Oakdale, CA 95361
(209) 345-4380

Veteran’s Day Hero WOD

November 10, 2016

On Friday we will be doing “Bradshaw” for our Veteran’s Day Hero WOD. Class will be at 9am ONLY. Hero WOD’s are typically longer and harder than other named WOD’s. You can choose to enjoy the length or you can modify, nurse just like all of our workouts. 

From CrossFit.com 

U.S. Army First Lieutenant Brian Bradshaw, order 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

Saturday morning’s class at 9 will be a little twist on a competition. June, Michele, Tricia and Alison signed up for the WOW4BC Competition and we will all workout with them. We will be doing a couple of short fun workouts partner style. This fundraiser is for Barbells for Boobs. It is a long weekend, but if you have some time the WOD’s look fun. 

Weights  Men’s RX/Men’s scaled-Women’s RX/Women’s scaled

WOD 1 & 2

Max Hang Clean 4 min then…

2 min max double unders/singles-scaled ( combined only one athlete working at a time )

WOD 3 & 4

AMRAP (for each)  5 min cap 
Weight for bar movements 95/65/45 lbs
25 SDLHP, 25 Back Squats, 25 Burpees Over Bar

 Simultaneous Row for Cals (from the beginning) 

One athlete rows while the other does the movements, switch out when needed

WOD 5

6 min cap

Fran ladder  ( Thrusters and pull-ups, scaled -thrusters and ring/bar rows)

Weight for thrusters  95/65/45 lbs

3-6-9-12…. and on it goes!  One partner working at a time, switch when needed

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“Bradshaw”

10 rounds for time of:
3 Handstand push-ups
225/155 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

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