WOD Blog

Fri, Jan 10 2020

Thu, Dec 17, 2020 at 6:00pm CFM Annual Christmas Party
Thu, Dec 30, 2021 at 6:00pm CFM Annual Christmas Party
Fri, Dec 16, 2022 at 6:00pm CFM Annual Christmas Party
Fri, Dec 15, 2023 at 6:00pm CFM Annual Christmas Party
Thu, Dec 19, 2024 at 6:00pm CFM Annual Christmas Party
Most Recent Benchmark:
12 Days of Christmas WOD on Dec 22, 2025 (34 days ago)

Fri Jan 10 2020 Hero WOD MARSTON


(Time)
Friday January 10, 2020

Warmup/Silverback Primer
2 Sets Not For Time:
7 Tempo Kettlebell Deadlifts
7 Seated Box Jumps
:30 Second Pole Prying
• Click Here For Demo Video

Front Squat
9:00 EMOM
On the 0: 1 Front Squat @ 78%
On the 1: 1 Front Squat @ 81%
On the 2: 1 Front Squat @ 84%

On the 3: 1 Front Squat @ 81%
On the 4: 1 Front Squat @ 84%
On the 5: 1 Front Squat @ 87%

On the 6: 1 Front Squat @ 84%
On the 7: 1 Front Squat @ 87%
On the 8: 1 Front Squat @ 90%

HERO WOD: 'Marston'
AMRAP 20:
1 Deadlift 365/255 55+ (255/165)
10 Toes to Bar
15 Bar Facing Burpees
WORKOUT BACKGROUND
• Honoring Blake Marston, a fellow CrossFitter, on the 5 year anniversary of his passing
• Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, NH died during Navy SEAL parachute training in DeLand, Fla., Saturday, Jan. 10, 2015, at the age of 31. Marston was assigned to an East-coast based SEAL Team and served in the Navy for six years. Marston completed SEAL Training in 2009. He was a member of CrossFit Rife.
SUBSTITUTIONS Toes to Bar Reduce Reps Feet as High as Possible Knees to Elbow / Chest / Waist

Row Conditioning
On the 1:30 x 5 Sets:
250/225 Meter Row
• You can set these custom distance intervals on the Concept 2 rower



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