New month – new theme

August is the month of the Heros.

For those that don’t know, CrossFit was designed for police, fire, and military personnel. Members of the forces are unable to know or predict what they will face on any given day, so their training should be suited to their career. Enter CrossFit. By training with constantly varied, functional movements at a high intensity, it gave members of the forces a new type of physical and mental fitness that they could use…and hopefully use to stay alive.

Sometimes, unexpected things happen.

Our first Hero WOD is Erin. Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.

Five rounds of:
15 Split cleans (95/65#) (modified from original WOD)
21 Pull-ups

Ed gets some cheers as he hammers out some squats

42 thoughts on “New month – new theme”

  1. Great writeup on the Hero WODs.

    CW x 2
    Split Cleans 45-65-75-95-105-115(f) 115 (f) 115 (f)
    WOD – Erin
    Time – 18:32

    Very hard on my forearms. My grip was killing me and I was trying to cushion my cleans to avoid a bruised collarbone for my friend’s wedding.
    YUCK to this one.

  2. Warm up

    Split Cleans
    45-95-135-185-205(f)-205(f)-205(f) guess I wasn’t feeling heavy cleans today.. πŸ™

    WOD- Erin

    5 rounds of

    15 split cleans 95lbs
    21 pull ups


    I always thought Hero WODs were REALLY cool but I never put to much thought into them. It kinda hit me in the 4th and 5th round when I started bleeding, I thought to myself ‘Oh great I’m bleeding I should slow down’ but I realised that these workouts honour the fallen in my future trade the least we can do is bleed for them. RIP Erin.

    I want to thank Everyone that was cheering for me at the hopper, My knee was all buggered up and all I wanted to do was quit. All of your voices made me push past that pain and catch up, I don’t know if I could have done it without you guys.

  3. WU x 2

    Split Cleans 45-65-75-85-95(f)-95(f)-95(f)

    “ERIN” – 5 rounds of:
    15 Split Cleans (65#)
    21 Pull Ups (Yellow)

    4 rounds + 7 Cleans

  4. WU x 2

    Split Cleans 135-155-165-185 (PR by 20 lbs.)

    “Erin” – 5 rounds in 20 minutes of:
    15 Split Cleans (95#)
    21 Pull Ups (Red)

    3 rounds + 15 Pull ups

  5. WU x2
    Split Cleans
    45-55-65-75-85-95-105(PR..with a sprained thumb..but it was ugly!)

    5 Rounds
    15 Split Cleans #65
    21 Pullups (on rings..easier on my gimp thumb)

    4 Rounds in 22:15

  6. Split cleans

    Like the split cleans, 150 (I think) is my squat clean PR, and 145 felt good this morning, with a few other tries I probably would’ve gotten 155!!!

    15 split cleans (65lb)
    21 pullups

    Good to be back, but my hands don’t agree, gonna be brutal for massaging today!!!

    Great push everyone:)

  7. CFWU
    Split Cleans
    45(3)-65(2)-85(2)-95(2)-105(1)-110(mental fail)

    5 rounds
    15 split cleans (65)
    21 pull ups
    time: 16:58

    great push 4:15 girls!

    Tracy – try riding st. george where they’ve graded the pave if you think kouchi was fun πŸ™‚

  8. Split Clean
    45-65-85-95-115-130 (more like a power half split clean…was supposed to be 125 but find out I put a 10 lbs plate instead of a 5lbs on the left side only…so it wasn’t really stable but somehow manage to do it anyway)-135(f) (got scared but I know I could do it)

    5 rounds of (or AMRAP in 20 min):
    15 split clean #65
    21 pullups

    13 pullup left.
    Not really happy with the result…pullups are not my biggest strength lately πŸ™

    Good job Krista…you were awesome!!

    1. you set a smokin’ pace on the first round MC! nice work on the split cleans too, very strong!

  9. Warm up x 2

    Split Cleans for strength. Only went to 45#. With my bad forearm, this is the first time I’ve managed cleans of any kind in awhile, so was happy just to do them at all. It also meant I didn’t have to do freakin’ front squats in the workout…yay!

    Modified Erin:
    5 rounds of:
    15 Split Cleans 45#
    21 Ring Dips (Green Band)
    Time: 16:56

    …oh and 10 burbees for dropping the C-bomb – Thanks for the set up Ed!

  10. CFWUx2
    Strength: Split clean 1β€²s
    I didn’t record all the ones I lifted but I made it to 100#

    WOD: ‘Erin’
    5 rounds of:
    – 15 split cleans (65)
    – 21 pull ups

    Only did 2 rounds + 12 pullups.
    But I did the weight as prescribed for the first time (except for the Hopper on Saturday) and I did the pullups with the yellow band for the first time in a workout so I guess I can’t be too disappointed.

  11. PS – I just got a sneak peak at the video from the Hopper. Holy it’s awesome. πŸ˜€
    (still a work in progress…coming soon)

  12. WU x2
    Split Cleans: 45-65-75-85 F-many times, loss count.

    WOD: “Erin” or Amrap in 20mins
    5 Rounds of
    15 Split cleans (65)
    21 Pull-ups (2 Yellows)

    4 Rounds + 5 Pull-ups

  13. WU x 2
    Split cleans: 35-55-65-75-85fx3
    5 rounds of:
    15 split cleans @ 65#
    21 pullups (no band!)

    3 rounds 4 cleans
    Really happy that i did it as prescribed πŸ™‚

  14. Modified ”Erin” –> 5 rounds of:
    10 split snatch (95#)
    21 pullups

    Got 4 rounds + 6 snatches

    I am tired that my wrist is still hurting. πŸ™

    1. Kudos to you for still working out and giving it your all everytime Pierre πŸ™‚ It’ll get better soon.

  15. CFWU x 2

    Split Cleans 45-65-95-115-135-155 PR-175 PR (previous cleans PR 120#)

    β€œErin” – 5 rounds in 20 minutes of:
    15 Split Cleans (95#)
    21 Pull Ups
    3 rounds + 11 Split Cleans

    Nice job 6:30 crew, Dan you killed it man!

  16. Split cleans x1

    Tried them again at the 6:30 class.

    95-135-155-185-205-215 (YAY!)

  17. Warm up times 2

    Split cleans

    35-45-65-75-85-95-105 (fx2)-100×2

    WOD Erin

    15 Split cleans 65# – 1rst round 9,6 next 4 rounds broken up in 5s
    21 pullups green and yellow bands – 1rst round 10,6,5 next rounds 6,5,5,5

    time: 17:38

    I kept a 3min/round pace for almost three rounds and felt like puking… Then I realized the time limit was 20 min. and not 15 and I gave myself a little more breathing time. Puking during a WOD just isn’t ever going to be a goal of mine πŸ˜€
    I was very happy with my pace on the split cleans, but my pullups sucked the life out of me!

    Good job on a tough arm WOD guys and gals πŸ™‚ Always nice to sweat with you!

  18. CFWUx2

    Split Cleans
    45-95-135-155-185F-175F My brain was holding me back.

    WOD: Erin – 5 Rounds

    15 Split Cleans @95
    21 Pull ups

    Time: 18:12

  19. Split Clean max 185# (190F)
    Erin – 19.38

    Watched Dan pump out seven handstand push ups in a row… awesome!

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