Hero

Hero WOD – Sábado 01.06.2019

“Ken Zink”
7 Rounds for Time
71 Double-Unders
14 Deadlifts (135/95 lb)
6 Hang Power Cleans (135/95 lb)
9 Front Squats (135/95 lb)

This workout was created as a tribute (by CrossFit ASAP) for Ken Zink, San Pablo, CA Police Officer William “Ken” Zink who died in a motorcycle accident on Interstate 80 in Vallejo on September 29, 2016.

The 71 double-unders represent Zink’s badge number. He served for 14 years to the US Coast Guard, hence, the 14 reps for deadlifts. 6 reps for his 6 years of service to the El Cerrito PD. Lastly, 7 rounds for Zink’s 7 children.

«La mayoría de las personas gastan más tiempo y energías en hablar de los problemas que en afrontarlos.» Henry Ford

1 junio, 2019

Hero WOD – Sábado 01.06.2019

Hero WOD – Sábado 01.06.2019 “Ken Zink” 7 Rounds for Time 71 Double-Unders 14 Deadlifts (135/95 lb) 6 Hang Power Cleans (135/95 lb) 9 Front Squats (135/95 lb) This workout was created as a tribute (by CrossFit ASAP) for Ken […]
22 septiembre, 2018

Hero WOD – Sábado 22.09.2018

Hero WOD – Sábado 22.09.2018 «Nookie» AMRAP in 20 minutes 7 Squat Cleans (40/30 kg) 7 Push Press (40/30 kg) 7 Back Squats (40/30 kg) 200 meter Run This British Hero WOD is dedicated to Richard Nookie Darnell from Torquay, […]
23 junio, 2018

Hero WOD – Sábado 23.06.2018

“Rankel” Complete as many rounds as possible in 20 minutes of: 6 deadlifts 100/60 kg 7 burpee pull-ups 10 kettlebell swings 32 kg Run 200 meters U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, […]
16 junio, 2018

Hero WOD – Sábado 16.06.2018

«Lumberjack 20» 20 Deadlifts (275lbs) Run 400m 20 KB swings (2pood) Run 400m 20 Overhead Squats (115lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24″) Run 400m 20 DB Squat Cleans […]
9 junio, 2018

Hero WOD – Sábado 09.06.2018

“Daniel” Complete for time. 50 pull-ups 400 meters run 21 thrusters 45/30 kg 800 meters run 21 thrusters 400 meters run 50 pull-ups Dedicated to U.S. Army Sgt. 1st Class Daniel Crabtree, 31, of Canton, Ohio, who died in Al […]