Blackjack Crossfit Wod
BLACKJACK
For Time: 20 Sit-up (standard)s 1 Push-up 19 Sit-up (standard)s 2 Push-ups 18 Sit-up (standard)s 3 Push-ups 17 Sit-up (standard)s 4 Push-ups 16 Sit-up (standard)s 5. Bodyweight Workouts every CrossFit Athlete should Try (Scaled Options Included) You don't always need a barbell to create a high-intensity WOD. Bodyweight workouts can even be a harder test of fitness, especially if your endurance and gymnastic training has been neglected. About the wod Background: Army Staff Sgt. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Aka: 'Twenty-One,' Benchmark WOD. For Time 20 Push-Ups. 2 Push-Ups, 19 Sit-Ups 1 Push-Up, 20 Sit-Ups. CrossFit Hero WOD. 4 Rounds for Time 800 meter Run 49 Push-Ups 49 Sit-Ups 49 Air Squats. No Ads (Upgrade) x. SAY GOODBYE TO ADS. Unlock special features. Upgrade to “Beastmode” for: No more ads. Ditch the kettlebells and barbell for a change. This is a list of 20 bodyweight WODs you can do anywhere you have a pullup bar, a box, and a jump rope. Great for CrossFit, conditioning, or as a way to switch up your training. If you'd like to stick with the weight - browse more WODs in our WOD database.
For Time
- 20 Push-Ups, 1 Sit-Ups
- 19 Push-Ups, 2 Sit-Ups
- 18 Push-Ups, 3 Sit-Ups
- …continue this pattern until…
- 2 Push-Ups, 19 Sit-Ups
- 1 Push-Ups, 20 Sit-Ups
CROSSFIT BODYWEIGHT WORKOUTS – MARK KLEMENT
74-44-11 Reps for Time
- Burpees
- Push-Ups
- Sit-Ups
- Air Squats
Perform 74 repetitions of each movement, then 44 reps of each movement, then 11 reps of each.
Complete all 74 Burpees before moving to the 74 Push-Ups, etc.
Blackjack Crossfit Wod Crossfit
Scaling
Complete the push ups on your knees if necessary.
Background
This Hero WOD is dedicated to KHK Mark Klement of the Frankfurt (Germany) Police, who was killed in the line of duty on the night of July 7, 2019.
At the time of his death, KHK Klement and his team were attempting to locate and arrest a number of wanted suspects. During a short foot chase on nearby railroad tracks, KHK Klement was struck by a freight train and killed.
The “Mark Klement” Hero WOD was first posted by CrossFit Muehlheim-Main (Mühlheim am Main, Germany).
Blackjack Crossfit Wod Times
Jens Hoppe designed the workout. The rep scheme signifies the year when Mark was born (74), his age when he died (44), and the age of his daughter (11).