HERO WOD

CROSSFIT TRENCHES – CrossFit

View Public Whiteboard

T (5 Rounds for time)

5 rounds for time of:


100-meter sprint


10 squat clean thrusters


15 kettlebell swings

100-meter sprint

Rest 2 minutes

Men: 115 lb. and 2 pood


Women: 75 lb. and 1.5 pood
Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death.

He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. His favorite movements included cleans, thrusters, sprints and kettlebell swings.

He is survived by his wife, Jurley; and children, Elijah, Laura Bella and Avery.
To learn more about T click here
Men: 2 pood (70#)

Women: 1.5 pood (53#)

**SCALE OPTIONS**

Intermediate Option

5 rounds for time of:

100-meter sprint

8 squat clean thrusters

12 kettlebell swings

100-meter sprint

Rest 2 minutes

Men: 95 lb. and 1.5 pood

Women: 65 lb. and 1 pood

Beginner Option

5 rounds for time of:

100-meter sprint

8 thrusters

12 kettlebell swings

100-meter sprint

Rest 2 minutes

Men: 65 lb. and 1 pood

Women: 45 lb. and 1/2 pood

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s