CrossFit Westgeist Hero WOD
- For Time
- 100 Double Dumbbell Ground-to-Overhead (2x50/35 lb)
- Wear a Weight Vest (70/50 lb)
Athlete may either power snatch or power clean and jerk the dumbbells. Partition the work as needed.
The prescribed 70 lb weight of the weight vest for this workout is significantly heavier than a typical weight vest.
100 Double Dumbbell Ground-to-Overhead (2×35/25 lb)
Wear a weight vest (20/14 lb)
75 Double Dumbbell Ground-to-Overhead (25/15 lb)
SFC Westbrook was wounded in combat on Sept. 8th, 2009 in the Ganjigal Valley, Afghanistan, while he was acting as a military adviser to elements of the Afghanistan Army. Following the ambush, a fight that resulted in two Medals of Honor, SFC Westbrook was evacuated back to the United States.
Despite a valiant effort, SFC Westbrook succumbed to his wounds at Walter Reed Army Medical center on Oct. 7, 2009.
Following an investigation by the Army, SFC Westbrook was postumously awarded a Silver Star on April 24, 2013, for his actions in the Ganjigal Valley that day.
"Westy's 10,000" was created by the owner of CrossFit West Geist, Steve Kim, who was also a friend and military colleague of SFC Westbrook. In an email with WODwell, Steve writes:
"If I can describe Ken in one word, it would be "Solid"! Ken was a selfless, competent and dedicated leader, with whom I am proud to call my buddy and have served. This tribute is to honor his memory and what he stood for."
According to Steve, there is no significance to the rep scheme or movements. He writes:
"It was something we could do almost anywhere with the items we normally had on hand. The vest option was something we added to simulate a full combat load. This movement and rep scheme gave us a stimulus similar to the “Fight Gone Bad” WOD, without all the equipment required for that WOD."