Featured Image – HERO WOD “RYAN” – Maplewood, Missouri, firefighter, Ryan Hummert, 22, was killed by sniper fire, July 21, 2008, when he stepped off his fire truck responding to a call. He is survived by his parents, Andrew and Jackie. First posted Oct. 8, 2008
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RX, LITE and HOME WOD
1) The Hero WOD – Ryan…
Maplewood, Missouri, firefighter, Ryan Hummert, 22, was killed by sniper fire, July 21, 2008, when he stepped off his fire truck responding to a call.
He is survived by his parents, Andrew and Jackie.
First posted Oct. 8, 2008
Ryan – Five rounds for time of:
TC – 20 min
Score = Time/TC plus 1 sec/rep missed
CFA LITE Options:
Rx – Ring or Bar Muscle-ups
Rx – Pull-up Sub – BB BOR 15 reps or DB/KB/B-pack 20 reps (Single-arm) on 25/15kg
Int1 – 10 C2B PU, 10 Dips / BOR 43/30kg; 22.5/15kg
Int2 – 10 PU, 8 Dips / BOR 40/25kg; 20/15kg
Int3 – 7 PU, 6 Dips / BOR 35/20kg; 16/12kg
Beg1 – 10 PU (P/G) or Jumping PU, 10 Dips (Jump up lower dwn) / BOR-30/15kg; 15/10kg
Beg2 – 10 RR (1/0.5m), 10 SP-Dips (str) / BOR 20/12kg; 12/8kg
Beg3 – 10 RR (0.5/0m), 10 SP-Dips (bnt) / BOR 15/8kg; 8/5kg
PU – Bar/Branch/Towell/Rafter OR BOR (BB vs DB/KB/BP – see reps diff’s above)
2) Burden Run (25kg/15kg) 1 mile (1609m) FT (last complete 15 May 20)
Score = Time
Int1 – 20/15kg
Int2 – 20/15kg
Int3 – 16/12kg
Beg1 – 15/10kg
Beg2 – 12/8kg; 1 km
Beg3 – 8/5kg; 1 km
Any load (DB/BB/Back Pack/Water Container)
Chat to our coaches about completing extras from Tier 1 of our competitors program!
Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on email@example.com for details & fees. Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and 6th in 2019. He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018).
See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/
Cool-down/Trigger Ball/Foam Roll/Stretch