“In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.”The “Griff” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Monday, June 9, 2008 (080609).
-
For Time If weather is suitable
-
800 meter Run
-
400 meter Run (backwards)
-
800 meter Run
-
400 meter Run (backwards)
“ERIN”
ERIN
Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan.
He is survived by his wife Nicole and his daughter Zarine.
“Erin” was first posted on crossfit.com as the workout of the day for 2008/10/09.
-
5 Rounds For Time
-
15 Dumbbell Split Cleans (40/30 lb)
-
21 Pull-Ups
Scaling
Reduce the weight and reps on the split clean. Modify the pull-up so that each round can be completed in 3 or 4 sets. Compared to other Hero WODs, this workout is quick and should not be drawn out into a long slog.
Intermediate Option
5 rounds for time of:
12 dumbbell split cleans
15 pull-ups
Men: 35-lb. dumbbells
Women: 20-lb. dumbbells
Beginner Option
4 rounds for time of:
10 dumbbell split cleans
12 ring rows
Men: 20-lb. dumbbells
Women: 15-lb. dumbbells