HALF HERO WOD: Collin

3 RFT:
400m Single DB Carry (35/50)
12 Push Press (Rx: 65/95, Comp: 75/115)
12 Box Jump (20/24)
12 SDLHP (Rx: 65/95, Comp: 75/115)

Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, KY, assigned to a Navy SEAL team based out of Little Creek, VA, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan.

He is survived by his fiancée Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards. The “Collin” Hero WOD was first posted on crossfit.com as the workout of the day for Sunday, November 21, 2010 (101121).

Front Squat: 10-7-4-4-7-10

WOD:
7 min AMRAP: 3/3, 6/6, 9/9…
Thruster (70/100)
C2B

DL Triples

WOD:
For Time:
150’ HSW
25 DL (155/225)
25 Box Step Ups 20/24 (Comp: Pistols)
35 HSPU (Comp: SHSPU)
25 Box Step Ups 20/24 (Comp: Pistols)
25 DL (155/225)
15 Wall Walks

5-7 sets:
10 Double DB/KB DL → 60’ Farmer Carry → 5 Double DB/KB DL
1:30 Rest

7 min AMRAP:
11 T2B
22 KBS (35/53)

Post WOD:
5 min EMOM:
:30 second Plank Hold
:30 Max Rep Ab Mat Sit Ups

Partner WOD: A spin on Event 5 of the CFV Championship Programming - 2022

For Time:
320 (F/F), 360 (M/F), 400 (M/M) Cals on Rower

+

14 Rounds:
10 Bar Facing Over Burpees
10 Thrusters (65/95)

*30 min TC

EVENT FLOW:
One athlete begins on the rower and the other athlete on the bar-facing burpees. Both athletes work simultaneously to complete the work. Athletes may switch who is rowing and who is doing burpees/thrusters at any point and as often as they choose. Time is stopped once both the calories and bar-facing burpees/thrusters are completed. If either the calories or the burpees/thrusters are completed before the other, one athlete will work while the other rests until all the reps are done.

For Max Reps: Assault Bike Cals, Wall Walks & Rope Climbs

Round 1:
3:00 Work
1:00 Rest

Round 2:
2:00 Work
1:00 Rest

Round 3:
1:00 Work
1:00 Rest

WOD:
For Time:
100 Single DB Snatch (35/50)
800m Run
50 Pull Ups
50 Alt. Single DB Snatch (35/50)
400m Run
25 Pull Ups

10 min EMOM:
0-5: 3 Hang Squat Snatch
5-10: 2 Hang Squat Snatch

WOD:
9 min AMRAP:
12 OHS (65/95)
6 BBJO (20/24)
12 Thrusters (65/95)
6 BBJO (20/24)

WOD:
24 min EMOM:
1 min: Wall Walks
2 min: Strict Pull Ups
3 min: Strict Ring Dips
4 min: Ab Mat Sit Ups

5 Sets:
6 DL → 10 Heavy Russian KBS

1:30 Rest

5 RFT:
20 WB (14/20, 9/10)
10 DL (155/225)

WOD:
3 RFT:
500m Row
21 T2B
400m Run

15 min to build up in load on Power Clean & Jerk

WOD:
16 min AMRAP:
75 DU
15 BMU
75 DU
15 Clean & Jerk (Rx: 105/155, Comp: 155/225)
75 DU
15 HSPU

WOD:
9 min AMRAP:
12/15 Cal Row
3 Wall Walks

-5 min Rest-

9 min AMRAP:
15 Hang Power Snatches (55/75)
10 BFOB

WOD:
For Time:
30-20-10 Thrusters (65/95)
9-6-3 RMU (Comp: 15-10-5)

Post WOD:
Thrusters 5-5-5-5-5

Double DB Bench Press 10-10-10-10

WOD:
For Time:
60 T2B
60 Double DB Box Step Overs (35/50, 20/24)0
60 Push Ups
60 Box Jump Overs (20/24)