“Nick”
12 Rounds:
10 Dumbbell Hang Squat Cleans (45/35)
6 Handstand Push Ups on Dumbbells
Post Time to Comments.
About Nick:
U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, California, assigned to the 2nd Battalion, 5th Cavalry Regiment, 1st Brigade, 1st Cavalry Division, based in Fort Hood, Texas, died on December 10, 2006 of injuries suffered when insurgents attacked his Humvee with an improvised explosive device in Baghdad, Iraq. He is survived by his parents Paul and Carolyn, and brothers Dan and Kirk.
About Hero WODs:
Most Hero WODs are officially recognized by CrossFit headquarters and are performed in the same way at CrossFit boxes all over the world. The WODs structure has significance, for example, in this WOD, the 12 rounds, 10 cleans and 6 HSPUs represent the date this soldier passed.
These WODs are designed to be tougher than most and not many CrossFitters finish these WODs RX nor within a time cap. And, of course, that’s okay, right? The real purpose of these WODs (besides getting a kick-arse workout) isn’t about your time or your score… it’s about your attitude. Daybreak uses these WODs to remind us to make the extra effort to stay positive and encourage one another — go ahead and give a mid-WOD high five to that member next to you! And when you hit those tough spots in the WOD, think about the effort and sacrifice our servicemen, servicewomen, fire/police and first responders make every day.
10 + 4 – 15#, strict presses
19:15, 20#, bench
9 rx at cap. RIP Nick.
6+10 w/ 2 ab mats
9+6 Rx at cap
9+12 #25, 2 abmats That was a fast 20 min! Looking forward to trying that one again some time.
6+4 Rx. So many no-reps. This was so hard.
Then: 400m/50 WB situps/400m/50 WB situps/400m with Zev and Russ.
11 + 1 15# BHSPUs 1/8 on toes / 10# plate last 3 on knees no plate, tough one as it should be!
7+5 [45#, HSPU from the floor]. RIP Nick.
Post Wod w/ Willis and Russ
Note for me: db hspu not working for my right shoulder
7 rounds: 25#, wall walks
8+6 @ 25#, 2 ab mats. Go heavier next time.
9+7 25# DBPP for hspus
6+10 Rx – had to no-rep/repeat 1 hspu and 1 sq clean
6+2, 30#, HSPU to floor
5+15 2 abmats, oof.
7 + 12 #30 / 1 AB mat
8+13 , dumbells and 1 abmat hspus for the first two rounds, then normal hspus for the rest
6 + 10 Rx
8+4 with deficit hspu on 10# plates. slipping around this am!
RIP
9+9 – elevated pushups w/ dumbbells sub for HSP
18:45 25#, push ups on db
8 at the cap. 25# , hspu with 3abmats
10 +10 @ 20lbs
Completed 12 rounds in 21:22; 25# & 2 ab mats for hspu’s.
Open gym workout
Mile run with weighted vest, 25 push-ups w vest and 50 sit ups no vest – 12:49
Double day for me. Sara’s away and I’m staying out of trouble.
Morning sesh w Sara @ Upper Cape
1RM Front Squat – 275# (5lb. PR)
3 Rounds
10 Front Squats (115#)
15 Cal Assault Bike
4:27 Rx
Evening sesh @ DCF
“Nick” 6+13 Rx
5+11 20# and 3 HSPU with dumbbells.
9+8 35# 1 abmat and 10# plate
17:05 15# HSPU 2 AbMats + 10# Plate
10+6 25# HSC, 15# strict press
Holy shoulders!!!
6+10rx