WORKOUT OF THE DAY

Category Archives: CrossFit Benchmark

MON 11.22.21 Holleyman Hero WOD

By | CrossFit Benchmark, WOD | No Comments

Kathy

CFM Upcoming Events

Friday, Dec 3rd WOD and Wine 6-8 pm!

Saturday, December 11th Save the date! CFM Holiday Party 5-10 pm!

Thursday, December 16th CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Carmen
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Ross

Hero WOD Holleyman

Workout of the Day (WOD)

Holleyman
30 Rounds for Time: [30min cap]

5 Wall Balls (20/14#)
3 Handstand Push-ups
1 Power Clean (225/155#)

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Score time for the WOD. Ex: 26:30 Rx

And coming tomorrow…

A. EMOM 10:
3 Weighted Strict Pull-ups

B. AMRAP 7:
7 Box Jumps (30/24″)
7 Chest-to-Bar Pull-ups

Post load for pull-ups and rounds for the AMRAP. Ex: 53#, 8+8 Rx.