Skip to main content

July 20th – Hero WOD ‘Nookie’

Warm-up/Skill- Tabata (9 stations instead of 8): Alternate DU’s, light thrusters, Mtn. climbers


“NOOKIE” Hero Wod 20 Min AMRAP
7 Squat Cleans (95/65)
7 Push Press
7 Back Squats
200 meter Run
 Dedicated to Richard Nookie Darnell from Torquay, who died in a Lynx helicopter crash during a search and rescue mission to save the lives of others on 8th December 2004. He was serving on HMS Portland as a leading aircraft mechanic and winch-man. He had already been deployed twice on operations with HMS Portland, and in 1998 he was honored for bravery with the Boyd Trophy while serving on HMS Iron Duke after saving a life during a search and rescue. The WOD’s 200 meter run is about 1 lap around the HMS Portland.

Our Partners

  • crossfitjournal
  • crossfit-kids