Hero WOD Wednesday

WOD:

Rahoi

Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees

Hero_GregoryRahoi_th.jpg

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

5:30 class, another good looking group! Must be all that Crossfit.

7 thoughts on “Hero WOD Wednesday

  • Great hero WOD today. This 5 AM thing is going pretty good! Missed you Marcus ๐Ÿ™
    I got through 5 rounds plus 5 of the BF burpees. Thruster weight at 55#.

  • Still don’t have the small box jumps yet, used a few plates and added a 35 as well. Scaled thrusters to 55#. 4 rounds + 2 BF Burpees. Sam got short box and rx’d thrusters. 4rnds 6thrusters. Great job again 5:30!!! Glad to have you join us Jon!!

  • 8 rounds and had to use 115 for my thrusters because armando and Jeff said so. Dissatisfied with my results. I felt out of breath too easily. I’ll do better next time…

  • I made it through 5 rounds and 2 thrusters. Used 115# for the thrusters. I set up our team for the Open. CrossFit Northern Kentucky. Tommy, I didn’t see you or Heather registered. Don’t make me open up a can. Kim, I saw you were registered, but you may need to add CrossFit Northern Kentucky as your affiliate in order for me to add you.

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