Blackjack Crossfit Wod
BLACKJACK
Every 3 mins for 5 sets: Single arm DB or KB Press x 7 reps / arm Strict Pull-up x max reps. CONDITIONING 'Blackjack' 20-1 Push-up 1-20 Box jump or Step up. 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.
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
Crossfit Wod Generator
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.
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).
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).
BLACKJACK
For Time
Crossfit Wods At Home
- 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.
Beginner Crossfit Wod
Complete all 74 Burpees before moving to the 74 Push-Ups, etc.
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).
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).