WOD: April 6, 2018. Friday !!!

By: Michelle Stafford Leave a Comment

Our Strong Momma Amber is BACK!!!


Hero WOD today CFOS Family!!! Let’s give it our best effort and positive vibes, head down and work, to honor a soldier who gave all for us to have our freedom.


* DROM: Dynamic Range of Motion  

* Mobility: Front Delt. / Calves

* Movement Review: 

  • Power Clean 
  • Push Up
  • Double Unders


CrossFit Hero WOD….. “Havana”

Italian Army C.le Magg. Sc. Roberto Marchini, 28,

Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.

While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.

Marchini is survived by numerous friends and family members.


25 Minute AMRAP:

  • 150 reps., Double Unders 
  • 50 reps., Push Up
  • 15 reps., Power Clean #185 / #125

Measure: Rds. & Reps.  

Goal: Hero WODs are challenging both physically and mentally.  Athletes will need to pace and break each exercise up into larger sets. Athletes will scale progressions, weight and volume to allow for several rounds to be completed within AMRAP. 

Appropriate Scaling: Athletes will be scaled in skill, weight and volume to afford for strong consistent positions within larger sets. Volume will be scaled to each athlete’s individual capacity level, thus allowing for several rounds to be completed within AMRAP.

Post WOD Cool Down

* Walk 400 Meters.
* Shoulders – Theraband
* Posterior Chain – T Cross


“My mission in life is not merely to survive, but to thrive; and to do so with some passion, some compassion, some humor, and some style.” Maya Angelou

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