CrossFit New England Memorial WOD
- 3 Rounds for Time (with a Partner)
- 600 meter Run
- 19 calorie Row (each)
- 87 Erg Jump Overs
- 7 Rope Climbs
- 600 meter Run
- 1 Random Act of Kindness*
- Time Cap: 3 months
An ‘Erg Jump Over’ is a jump over the rower (aka: ergometer).
Random Act of Kindness standards:
1. Someone/people you don’t know today
2. No benefit to you (other than you feeling good for what you did)
3. Makes at least one person’s life easier for a minute, an hour, a day, or more
About the wod
Strategy: On the opening run, want to find a pace that athlete 1 knows they can come in the door and immediately hammer away at least a fast 10 calories. The three round couplet approach is similar to most of the team workouts we do. Athletes should switch out before they start to slow down on each movement. Holding on for those extra few calories or a few more jumps will make the cycle time a little slower and make it more difficult for athletes to recover for the next set. The best rope climb strategy is typically just alternating reps due to the range of motion of the movement. Following the last rope climb, athletes should use the beginning meters of the run to settle, then find an aggressive pace to finish.
Namesake: From CrossFit New England: “This WOD is a bit different in that it celebrates the life of the son of one of our own CrossFit dads. Johnny had a giving soul, where he showed little ego and lots of humility, caring, and kindness. Life was not always easy, but that did not slow him down. In fact, Johnny became an amazing athlete (state championship tennis team, expert skier, and swimmer) and excelled in school (class valedictorian, class president, attended Harvard). Sadly, Johnny died too early – November 29, 2007.
This workout reflects many aspects of Johnny’s life. He was born in 1987, which is why we have 87 Erg Jump Overs. He then lived 19 years and passed away in 2007, which is represented by 19 Calorie Row and the 07 Rope Climbs. And together as partners, you will be running a total of 2400M, where the total feet run represents the number of days in Johnny’s life.
The specific exercises are based on many aspects of Johnny’s sports life, as the run represents his training for the Boston Marathon in 2007, the rowing symbolizes the Charles River which flows next to Harvard where he was going to college and training for the marathon, the erg jumps represent bumps skiing which was one of Johnny’s favorite sports, and the rope climbs represent all the fun he had as a kid in the playground.”
This “Johnny” memorial WOD was first posted by CrossFit New England on their Comptrain class WOD blog, as the workout of the day for November 29, 2017 – the 10th anniversary of Johnny’s passing. They said the 3-month time cap makes this “the longest CrossFit WOD.”