Hero WOD: Brenton

There are various ‘named’ CrossFit workouts referred to as Hero WODs (Workout Of the Day).  These only come up now and then and are usually longer and punishing in every way…all Hero WODs are aptly named after fallen soldiers or emergency services personnel, so given this you can’t help but trivialise your own mid-session pain and torment in comparison to the sacrifice of those no longer with us.

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.



Wearing a 10.0kg weight vest, complete five rounds for time…

Bear crawl 30m, Standing broad jump 30m.

Do three burpees every five broad jumps.

< 17:39 >

Stability / Control

Persist at balancing headstands for 5 minutes.


 I was intending to take a bit of a rest day today but decided against it given that my conditioning volume will be a little lower next week as July Debris looms ever nearer.  This was probably the shortest Hero WOD I’ve come across but was great for a quick workout, plus the movements were very relevant for what World’s Toughest Mudder 2012 may have in store….if last year’s obstacles are anything to go by.  Here are a couple of videos for your entertainment….

Devil’s Beard

Island Hopping


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