Three rounds for time of:
Run 800 meters
50 Good mornings
50 Sit-ups
Compare to Aug.6/16
This was the 2nd Hero WOD CrossFit ever posted back in 2005.
Michael McGreevy was one of 16 troops killed when a MH- 47 Chinook helicopter was shot down in Afghanistan June 28, 2005, on a daring night mission to reinforce a four-man SEAL reconnaissance squad that was ambushed in 10,000-foot mountainous terrain.
McGreevy, seven other SEALs, and eight Army Nightstalkerβ commandos, died in a heroic attempt to rescue their fellow SEALs. LT Michael Murphy, Matthew Axelson, and Danny Dietz fought on courageously, providing protective fire that enabled a fourth squad member to escape before they were killed in the fierce firefight by overwhelming Taliban forces.
WU & MOB
3 Rounds – 30 Min
Run 800 meters
50 Good mornings
50 Sit-ups
TIME: 27:15
Please cancel my 8:30 class. Thanks.
WU & MOB
3 Rounds β 30 Min
Run 800 meters
50 Good mornings
50 Sit-ups
TIME: 23:01
3 Rounds β 30 min time cap
Run 800 meters (between 2:51 and 3:11)
50 Good mornings (with a stick)
50 Sit-ups (with AbMat)
TIME: 20:09
Hamstrings will hurt tomorrow:)
Thanks Kevin!
We did this Hero WOD Michael also in 2016…
http://crossfitmoncton.com/2016/08/06/michael-5/
Scaled to 3 rounds
400m run – 800m on round 3
50 good mornings 15#
50 sit ups
21:02
WUx1
3 Rounds β 30 min time cap
Run 800 meters -steady
50 Good mornings -45# bar all unbroken
50 Sit-ups (with AbMat) – steady unbroken
TIME: 18:43
PR of 1:14 from August 2012
Way to go morning folks!
Thanks Kevin!
Three rounds for time of:
Run 800 meters
50 Good mornings 35#
50 Ab Mat Sit-ups
28:02
Thanks for the class Kevin!
Scaled
400m run
30 good mornings 15#
30 sit ups
20:00
In 2016 I did:
1/2 Michael
400m run
25 Good Mornings (stick)
25 Sit Ups
Time: 17:59
(Took me 2 minutes more to do 30 extra movements, need to work on this)
Michael
3 rounds 800 m
50 good mornings ( stick)
50 sit ups
22:56
The big man was moving good this morning to stay in the neighbourhood of terminator T1000( Janet) who is always impressively fast at everything Nice start to the week getting spartan beast ready
Three rounds for time of:
Run 800 meters
50 Good mornings
50 Sit-ups
22:01 was 23:24 w/15# bar 8/16
Thanks Kevin!
3 rounds:
800 m run
50 good mornings with stick
50 abmat sit ups
20:31
Three rounds for time of:
Run 800 meters
50 Good mornings – 35# bar
50 Sit-ups
Time: 20:30 (had a good race with Julie and tied our times)
Notes: Time is in pushing the run and good mornings. Sit-ups… fast steady pace as the movements only allows you to go so fast.
Michael scaled
3rds 30mincap
800m run
30 good morning (15#)
30 situps
Time: 27.03
3 rounds
Run 800 meters
50 Good mornings, 15lb
50 Sit-ups
27:25
Never done the full before π
Michael with 45#
25:15
Havenβt done this since 2010. Time then was 27:11.
Three rounds for time of:
Run 400 meters with Charlotte in stroller
50 Good Mornings @ 15#
50 Sit-ups with abmat
Time: 21:05
2016 – 23:02 with same bar weight and no stroller.
PR of 1:57.
I think without the stroller that I could have finished the full wod under 30 minutes.
Michael
3 rounds
Run 800 meters
50 Good mornings, 15lb
50 Sit-ups
26:31
Thanks Amanda
wux1 + 400m run
group wu
WOD Rx
time of 28 minutes
hamstrings were tight and slowed down my situps
did this WOD a few times back in 2011/2012 but can’t find my online score
Good to be back after 17 days off.
Michael (scaled)
3 rounds for time:
Run 400m
30 Good mornings (stick)
30 Hanging Knee Raises
Last round did full run and reps.
Time: 25:13
Now my hands hurt.
Thanks Marcel!
2 rounds
400m run, 30 good mornings with 5# stick, 30 ab mat sit ups
Last round
800m run, 50 good mornings, 50 sit ups
23:33
Will do 3 full rounds next time
Michael
800m Runs (2:58-3:20)
50 Good Ams (45# – UB)
50 Abmat Situps (UB)
18:27
Hurt so good!
Michael @ 45#
21:40
Round 1: 7:00
Round 2: 7:22
Round 3: 7:18
Everything UB but good mornings were slow and steady. 45# is no joke.
2014 with a stick was 24:30
Three rounds for time of:
Run 800 meters
50 Good mornings (stick)
50 Sit-ups (ab-mat)
21:22
Good to be back after a 2 weeks hiatus.
3 Rounds β 30 min time cap
Run 800 meters -scaled 500 m row
50 Good mornings -45# bar
50 Sit-ups
TIME: 23:30
3 Rounds β 30 Min
Run 800 meters
50 Good mornings #45
25 Sit-ups with abmat and 25 knee raises
TIME: 23:30
Michael
3rounds
800 m run
50 good mornings with stick
50 sit-ups
Time: 22:31
Three rounds for time of:
Run 800 meters – 3:50 timed runs
50 Good mornings – 45# UB
50 Sit-ups – UB
twenty one : fourty seven
Thanks Coach Marcel!
Three rounds for time of:
Run 800 meters
50 Good mornings (5#stick)
50 Sit-ups
23:51