Author Archives: Antti Akonniemi (CrossFit Herttoniemi)

WOD for Wednesday, Aug 21, 2019

Deadlift 3RM

Find your heavy deadlift 3RM of the day.

Twentyone 15 & 9

For time

21-15-9 reps of
– Front squats with 2 kb's
– Push-ups
– T2B's

Imperium Extra Core Workout I

2 rounds of
– 15 v-ups
– 15 straddle ups
– 15 hollow rocks
– 10 candlestick to L-sit
– 10 candlestick to straddle hold
– 15 seated straddle leg lift
– 15 seated leg lift

Rest as needed between movements

WOD for Sunday, Aug 18, 2019

"Hidalgo" with less running

For time:

  • run 1,6K
  • rest 2min
  • 20 full clean @ 60/42,5kg
  • 20 box jump
  • 20 walking lunge with 20kg plate overhead
  • 20 box jump
  • 20 full clean
  • rest 2 min
  • run 1,6K

Advanced 👇

Do the one below

"HIDALGO"

For time:

Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24" box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24" box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles

If you've got a twenty pound vest or body armor, wear it.

"U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen."