21.12.11

Compare  to  18.5.11 Our first ever Hero WOD revisited

 An early Christmas present for you all 

     

HERO WOD

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

Murph was a member of an elite Navy Seal team fighting terrorists back in 2005 when they encountered some heavy fighting and ended up being killed with other members of his team. Due to his heroics, he was awarded the prestigious Medal of Honor.

Please read the full story on ‘Murph’ HERE http://www.navy.mil/moh/mpmurphy/soa.html

 

Hope you all enjoyed revisiting this beast, seeing the improvements from your previous efforts.

3 more WODs Till Santa lets see how festive we can make the box for these- Hats,jumpers,costumes enjoy the last few before the excess of Christmas hits us all fully. But don’t worry enjoy yourselves be merry.

Just remember we own you afterwards!! ENJOY

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December 21, 2011 by Celtic Crossfit Categories: Celtic CrossFit, Community, hero wod, WOD'sTags: Crossfit Gwent, Crossfit in Wales, Crossfit Newport, fitness classes Newport, Functional training newport, Gyms in Newport, HERO WOD, murph, press ups, Pullups, run, squat 5 Comments

19.11.11

HERO WOD

‘NAPIER’

10 Rounds for time:

10 Power Cleans 40/30kg
5 Wall Climbs
20 Double Unders.

Robert Napier was killed in an ambush in Iraq while on contract with the DOD. He was a Royal Marine and a first class operator.

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November 19, 2011November 19, 2011 by jonesy Categories: hero wodTags: Crossfit Gwent, Crossfit Newport, Crossfit Wales, fitness classes Newport, gyms Newport, HERO WOD, Napier, training Newport 1 Comment

WOD 18.5.11

HERO WOD

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

Murph was a member of an elite Navy Seal team fighting terrorists back in 2005 when they encountered some heavy fighting and ended up being killed with other members of his team. Due to his heroics, he was awarded the prestigious Medal of Honor.

Please read the full story on ‘Murph’ HERE http://www.navy.mil/moh/mpmurphy/soa.html

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Great effort tonight all in our first HERO WOD,  post times to comments;

May 18, 2011 by jonesy Categories: WOD'sTags: HERO WOD, press ups, pull ups, run 1mile, squat 9 Comments