Wednesday 073119

Albany CrossFit – Albany CrossFit: WOD – (Be)tter

View Public Whiteboard


“Mr. Joshua” is a CrossFit Hero WOD named after SO1 Joshua Thomas Harris, 36, who drowned during combat operations, August 30th 2008 in Afghanistan.

He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.


Mr. Joshua (Time)

5 Rounds of:

Run 400m

30 GHD Sit-Ups

15 Deadlifts (250/165)

🔹 RUN: Alternate between 200m and 400m. Ex: 200-400-200-400-200m.

🔹 GHD SU: Reduce reps to 12 to 15. Layback to half ROM. V-Ups or Tuck Ups.

🔹 WEIGHT: Reduce to complete in 1-2 sets each round.

Previous PostNext Post