Get ready to jump! (tutu optional).
Pania.
Pic: Angela Clancy.

Hero month is here!!

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Hero WoD: "Rahoi" 

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 Complete As Many Rounds As Possible in 12 Minutes

of:

12 Box Jumps (24" / 20")

6 Thrusters (42.5 / 30 kg)

6 Burpee Over Bar

• This WoD was created to honour U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia. Click here to see the first time this posted on .Com & read about Rahoi.
• Repeating a Hero from last years "Hero month". This one is a doozy!! Don't be fooled by the lightweight or small rep scheme. If you scale correctly this will bite! Get out to an uncomfortable (not unsustainable) pace & try to hang onto it. Compare to last year (link below).
• Lets go!!
• Hold the standards. Form is priority as always.
• Compare to 02/08/16. Scale As needed.

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Post number of ROUNDS completed together to Beyond The Whiteboard.

"Be impressed with Intensity, not Volume"

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'Hero' Month is now in full flow!

Much like the named 'Girl' WoDs, Hero WoDs are Benchmark workouts that are created by CrossFit HQ to honour certain men & women from all lines of public service from all parts of the world who tragically lost their lives in the line of duty doing their bit to preserve freedom in our society.

During the month of August you will be getting a good dose of some of the finest & hardest Hero WoDs from HQ. 

So do yourself a favour & make sure you do you your best to keep yourselves in a recovered state. 

Mobilise lots, eat & drink as cleanly as possible. Get in early to properly prepare. Stay back late to throughly cool down & cheer on the next class.

Lets enjoy the ride & see out this last month of winter in style!!

scores. "rahoi" 16/8/17