4 Rounds

27 Box Jumps (24/20)

20 Burpees

11 Squat Cleans (145/105)

U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.


YES, two Hero WODS in a row!  Check out the video below for a demo and some insight about why we do Hero WODs.  Note that U.S. Air Force Major David “Klepto” L. Brodeur passed away a year ago this Friday.  Use this WOD as a way to honor him and keep his family in your thoughts and prayers.

On a different note, I want to congratulate Cody, Paul, and Bridget for competing in their first CrossFit competition.  It was amazing to see them compete, and they did CrossFit Hyannis proud!  Although we compete in the gym everyday, putting yourself out there in a larger competition can be intimidating but the adrenaline and competition-high you feel is well worth it!  Great job guys, wicked proud of you!

You may also notice that I added a “CFHY Endurance Team” link to the website.  Starting this week I will be posting three endurance WODs every Sunday for the week.  These are for anyone who would like to be doing a little additional endurance work in addition to the regular CrossFit WODs.  Read some of the information I posted, and let me know if you have any questions.  Please don’t feel like you have to do these, and remember it’s important that you don’t fall into the “overtrained” zone.  They will, however, be a great way to continue to push yourself and increase your overall level of fitness.  You can also check out the information posted at the gym, along with a place to indicate if you have completed any of the WODs (and your thoughts/times on them).  As time goes on and our CrossFit Hyannis Endurance Team develops we can even look at doing some races together.  This is going to be fun!

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