Blackbird CrossFit – CrossFit

Hero WOD

Combat Kirk (AMRAP – Rounds and Reps)

AMRAP 30

10 Box Jumps 30″/24″

3 Deadlifts 275#/185#

200m Run

9 Burpees Over the Bar
After 30 mins is finished, all classes will complete 1 final round together as slow as needed to keep everyone moving together and finishing together.  This is a tradition Coach Chris is bringing to us from CrossFit Fort Bragg they did for Homegrown Hero WODs.  This practice is symbolic of camaraderie and community around both the military heroes and our CrossFit Community.

Today we do our annual Hero WOD in honor of Sergeant Josh Kirk. Josh was Coach Chris’s gunner during a 15 month tour in Afghanistan. After their safe return in July of 2008, he transferred to another unit and was back in Afghanistan in less than a year. He was killed in action on Camp Keating, Afghanistan on October 3, 2009, leaving behind a wife and young daughter.

Our fellow Blackbird Shane Courville was the medic who tried to save his life that day.

This is more than a workout. It’s a tribute. And we are looking forward to seeing a lot of you grind through it today!

Scaled Version

Metcon (AMRAP – Rounds and Reps)

AMRAP 30

10 Step-ups or Plate Jumps

3 Deadlifts (light to moderate weight) or KB Deadlifts

200m Run or 100m Run

9 Burpees

*rest as needed between movements, can also stop as 20-25 mins as well

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

200m Run

5 Yoga Push-ups

10 Floor to Ceiling

5 Step-ups / leg

100m Run

5 Push-ups

5 Good Mornings

5 Box Jumps

100m Run

5 Burpees over the bar

5 Good Mornings

5 Box Jumps

SPECIFIC WARM-UP

5 Deadlifts

EMOM 5

3 Deadlifts

*build weight each set to prepare for the worokout

Cool Down

After 30 mins is finished, all classes will complete 1 final round together as slow as needed to keep everyone moving together and finishing together.  This is a tradition Coach Chris is bringing to us from CrossFit Fort Bragg they did for Homegrown Hero WODs.  This practice is symbolic of camaraderie and community around both the military heroes and our CrossFit Community.

then you can stretch

Accumulate:

1:00 Foam Roll Back

1:00 Cobra Pose