HOOAH!!! PODCAST – Home WOD #24
PREPARATION:
1. Get to know the hero we honor today, the late Seattle Police Officer Timothy Quinn Brenton, HERE.
2. Then, check out demo video of the full/adult CrossFit Version of this Hero WOD HERE. Note we will NOT be completing this version!!!
3. Measure out a 15 METER lane for shuttle runs: Place an object at Point A (starting point), take 15 GIANT STEPS and place another object at Point B (ending point).
WARM-UP:
Jog from Point A to Point B and back doing the following:
-High knees
-Butt kickers
-Super Marios
-Karaoke
-Side steps
MOVEMENT FOCUS + VIDEOS:
BEAR CRAWL:
BROAD JUMP:
BURPEES:
MOVEMENT TASK:
After watching the videos, perform the following movements focusing on proper technique:
-Bear Crawl 15 meters
-Broad Jump 15 meters
-Perform 5 Burpees
MET.CON:
Hero WOD – “Brenton”
5 Rounds For Time:
-Bear Crawl 15 meters from Point A to Point B, and 15 meters back to Point A
-Broad Jump 15 meters from Point A to Point B, and 15 meters back to Point A
-Perform 3 Burpees after every 5 Broad Jumps
SCORE = Time to complete all 5 rounds
COOL-DOWN/MOBILITY:
ONCE COMPLETE WITH ALL HOME WOD COMPONENTS:
-Post your first name/last initial + your workout score down below in the ‘Leave a Reply/Comments’ section (optional, but highly encouraged)!!
-Drink water, eat some protein, wash hands with soap/water, and give yourself a high-five!
-COMPLETE YOUR PE TEACHER’S WEEKLY HOME WOD ASSIGNMENT IN CANVAS – DUE SUNDAY NIGHT @ MIDNIGHT!!!
9 min and 53 seconds for five rounds
Nice, Elias! Getting it done early, Zero Period Style!!
HOOAH!!
7:55 – lorelai
i got 10 minutes and 12 seconds for five rounds.
Way to go, Nickolas!!
6:43
7 minutes and 56 seconds for five rounds.
Great job, Bianca. And great job on submitting your Canvas assignment so early!
9 min and 24 seconds
9 min 20 sec
Giselle Villarreal
7 minutes and 40 seconds for four rounds.
Wow, keep it up, Giselle!!
9 min and 12 seconds
I knew you’d crush this WOD, Shaun!
I got 4:40.
9:47
Great job, Andrew – please check your Canvas email ASAP.
i got 7:40 for five rounds
Nice work, Katana!
WOW, this is a REAL sibling rivalry! A one second difference?!
Way to be a good role model, Katana 🙂
7:41
This is incredible! You did rock broad jumps and bear crawls in PE class, Sai!
Mckenzie Stewart- 10 minutes for 5 rounds
HOOAH!!!
You beat me by 3 seconds, Mckenzie! Proud of you!
I got 4:40
Great job, Aidan! Keep it up!
8 minutes and 21 seconds for 5 rounds
6:55 for five rounds
Kiano L – 9 minutes and 59 seconds.
6:20
Great job Emma!
I got 6:20
Great job Marissa!
Great job Marissa
I got 6:58
8 min 27 seconds for 5 rounds
I got 7 minutes with 24 seconds
-Israel Gallardi
I got 6:47
I got 3:38
Wow, that is fast! Great job!
Lauren A. I got 9:48
23:10, Colorado altitude is horrendous, I could barely breath
Logan, I am SO impressed you did this entire WOD in altitude. And I am MORE impressed with your integrity in reporting your time.
Hang in there, training in altitude will make you stronger! Stay hydrated, and keep up the determination!!
6:34
3:30
I got 9 min 39 sec
Good job Lincoln!
7:56
-Im gonna go sleep for 3 days now TwT
Way to go, Eden!!! I love that you give every WOD 110% of your effort. Keep up your positive attitude and persistence, I am cheering you on!
Shane H. 3:25
Well done, Sugar Shane!
9:53
Nice, Nick! You beat me by 20 seconds! I’ll see you in After School CrossFit next week!
I got 9:10.
Great job Bailey!
8:47
Great job, Alyssa!! HOOAH!!
8:57
Yay!!!!
9:12
Keep up the fire, Rio!!!
19:23
IM BAD AT BEAR CRAWLS!!!!!!
Caroline, you did great – and let’s use a growth mindset here 🙂 You’re not bad at bear crawls; you’ve successfully identified a gap in your fitness, and now you can work hard to improve them! They are DEFINITELY not easy! Keep up the hard work – HOOAH!!!
Caroline, you get 2 thumbs up for your integrity, reporting your time. I love that you pushed through a workout that was uncomfortable….that’s how we grow!
I got 11:46
HOOAH!! Great job, Nat!
Sebastien M- I got 4:12!
Seb, I know you worked as hard as you could on this one!!
4:12
I got 8:26
7;28
Great job, Scar!
Mariela Martinez
8:22
I got 7:58!
Well done, Maria!
Jason h 21:19 I was exhausted even before the workout. I can barely move now.
9:31 Josie J
Nice work, Josie!
4:43
8:55
Awesome job, Brianna!
I got 5:47
Nice, Chelsea!
5:47
5:53 Rafael Castellanos
Nice, Raf! Way to submit your Canvas Assignment, too!!
I got 5:54
Lucas A
Nice work, Lucas!
I got 7:22
9:07
6:45!
7:13
Jaime Salazar
I got 5:10.
6:37
6:32
Wow, Jake! Looks like you’ve gotten even faster at the bear crawl than in Semester 1!
6:31
Iliana Montenegro- I completed all 5 rounds in 5:03!!!
9:40
Great job, Cambria!
10:03 for 5 rounds. Awesome way to honor Police Officer Timothy Quinn Brenton! p.s. Abdominal muscles are on FIRE from broad jumps!
8:32
(forgot to upload yesterday sorry!)
I got 10:05
Nicholas Ramirez- I got 6 minutes and 13 seconds
Awesome, Nick!!
11:52 seconds 5 rounds. My wrist hurts a lot when I do the burpees and bear crawls. I don’t think it’s strong enough yet from when I had that hand in a cast for some weeks.
9:05
I got 9:45
9:56
I got 8:52
3:10
9:13
8:57
-Antonia A
9:05
I got 9:42
11:15
5:20