This is a HERO WOD called “THE SIX” to honour them put together by former Royal Lee Howe from CrossFit Teeside

“The Six”

6 Rounds for time of:

Run 600m
6 Power Cleans (80kg/50kg)
6 Box Jumps (30″/24″)
6 KB Swings (32kg/24kg)
6 Over-bar Burpees

Cpl Jake Hartley, 20, Pte Anthony Frampton, 20, and Pte Daniel Wilford, 21, who are thought to have only been in the country since Valentine’s Day, all have families in Huddersfield, West Yorkshire.

Sgt Nigel Coupe, 33, Pte Christopher Kershaw, 19, and Pte Daniel Wade, 20, were also killed in the blast.

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1-1-1-1-1

Push Press

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WOD

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6 Rounds

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8 Burpee Box Jumps

12 Ball Slams

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FINISHER

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SLS 3×10

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Goat Night

Pick a weakness and work on it

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WOD

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AMRAP 8 Mins

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10 Power Snatch – 45/30

100 Run

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1-1-1-1-1

OHS

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WOD

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4 Rounds

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2 x Deadlift

3 x Cleans

4 x STOH

5 x Front Squat

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FINISHER

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Bridge 3 x 10

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Soviet weightlifter Vasily Alexeev strains beneath a barbell loaded with 255 kilograms, or 562 pounds, en route to winning the gold medal in the clean-and-jerk portion of the over-110-kg class at the 1976 Montreal Olympic Games on July 27, 1976.

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On Min Every Min for 10 mins

Push Jerk BTN

Split Jerk BTN

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WOD

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5 Rounds

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12 DeadLift 2/3 BodyWeight

12 K2E

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Congratulation to Chloe B on success in her debut Weightlifting Competition !

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1-1-1-1-1

Power Clean

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WOD

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3 min AMRAP

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6 KB Swing

6 Burpees

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FINISHER

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3 10 Anterior Reach

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3-3-3-3-3

Push Press

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Partner WOD

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5 rounds (each)

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200 m sprint with sand bag

20 Squats

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FINISHER

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SLS sx10

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WOD

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Annie

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3-3-3-3-3

OHS

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WOD

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5 Rounds Max reps

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A- Strict Pull ups

B- HR Press Up

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Finisher

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Single Leg Hip Bridge

3 x 10 (5 each leg)

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Deadlift

5 x 5

@ bodyweight + 10%

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WOD

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HELEN