CrossFit Lufkin Hero WOD
- 7 Rounds for Time
- 20 Deadlifts (95/75 lb)
- 17 Kettlebell Swings (70/53 lb)
- 12 Bar Over Burpees
- Cash-Out: 2,004 meter Run
With a running clock, as fast as possible complete the prescribed work in the order written for 7 rounds and the cash-out of 2,004 meter Run.
Score is the time on the clock when the cash-out is completed.
7 Rounds for Time (with a Partner)
20 Deadlifts (225/175 lb)
17 Kettlebell Swings (70/53 lb)
12 Bar Over Burpees
Cash-Out: 2,004 meter Run (while holding a band together)
Partners alternate Kettlebell Swings and Bar Over Burpees each round. Example: Round 1 Partner A does all the Kettlebell Swings, Partner B does all the Bar Over Burpees. Round 2 Partner B does all the Kettlebell Swings, and Partner A does all the Bar Over Burpees.
About the wod
Background: This workout is dedicated to Army Sgt. 1st Class Todd C. Gibbs who died on December 7, 2004, while serving during Operation Iraqi Freedom.
Sgt. 1st Class Todd C. Gibbs of Lufkin, Texas, was still mourning the death of a fellow soldier two days earlier when he was killed by an improvised explosive device while on patrol in Iraq.
Gibbs, who had been in the Army for 13 years, was deployed to Iraq in August as part of the 1st Battalion, 506th Infantry Regiment, 2nd Infantry Division, based at Camp Greaves, South Korea.
“Todd was the kind of guy that would give you the shirt off his back,” Bret Gibbs said. He said friends of his brother have been calling him saying the same words.
Bret Gibbs said that his brother grew up in Lufkin, graduating from high school in 1986. He went on to earn a criminal justice degree from Sam Houston State University in Huntsville.
“After college, he had a change of heart in the direction he wanted to take,” Bret Gibbs said. “He decided to enlist in the Army.”
Todd Gibbs’ wife, Melissa Gibbs, their 1-year-old son and 10-year-old daughter live in Killeen, where he had been stationed at Fort Hood prior to being sent for a year to Korea.
The workout was designed by Jon White @jonwho86, CF-L2, a Marine Corp Infantry Veteran and owner of Alpha Athletics @alpha_athleticstx with his wife, Jessica @jessicacotton11, while the two were on staff at Unity Fitness @unityfitnesstx (formerly CrossFit Lufkin, Lufkin, TX, USA).
The rep scheme signifies
– 7 rounds for the date when Gibbs was killed
– 20-17 for his age, 37, at the time of his death
– 12 for the month of December
– 2,004 meters for the year when Gibbs ended his watch.