Monday 240429
Manion
7 rounds for time of:
Run 400 meters
29 back squats
♀ 95 lb
♂ 135 lb
Post time to comments.
Compare to 220429
Scaling:
Today’s Hero workout recognizes 1st Lt. Travis Manion. This workout is long, with a high volume of running and squats. The loading of the barbell should be relatively light, but expect the volume to add up across the workout. Scale load to enable you to perform a few rounds of squats unbroken and perform all rounds in 2 sets or less. Less-experienced athletes should reduce the rounds and load to keep the workout under 40 minutes.
1st Lt. Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007, while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Col. Tom Manion, mother Janet Manion, and sister Ryan Borek.
Intermediate option:
5 rounds for time of:
Run 400 meters
29 back squats
♀ 75 lb
♂ 115 lb
Beginner option:
4 rounds for time of:
Jog 400 meters
29 back squats
♀ 35 lb
♂ 45 lb
Resources:
The Back Squat
If Not Me, Then Who? — Honoring the Legacy of Travis Manion
The Travis Manion Foundation
Find a gym near you:
View the CrossFit map
Featured photo:
2022 NOBULL CrossFit Games Mock Affiliate
Sunday 240428
Rest Day
Recommended read: “If Not Me, Then Who?” — Honoring the Legacy of Travis Manion
In 2007, with a second deployment to Iraq on the horizon, United States Marine Corps 1st Lt. Travis Manion’s family questioned why he had to go back to war. His answer exuded character and bravery: “If not me, then who?”
Registration for the Manion WOD is open now, and you can check out this page for a list of CrossFit gyms and additional locations hosting the event in the coming weeks. You may also join virtually and complete the Manion WOD in your home or garage gym. If you’re a gym owner, you can sign up to host a Manion WOD at your gym.
Sunday 240414
Rest Day
Recommended read: “If Not Me, Then Who?” — Honoring the Legacy of Travis Manion
In 2007, with a second deployment to Iraq on the horizon, United States Marine Corps 1st Lt. Travis Manion’s family questioned why he had to go back to war. His answer exuded character and bravery: “If not me, then who?”
Learn more about how to get involved with the Travis Manion Foundation and Manion WOD →
Friday 220429
Manion
7 rounds for time of:
Run 400 meters
29 back squats
♀ 95 lb ♂ 135 lb
Post time to comments.
Compare to 210429.
Scaling:
This Hero workout is long, with a high volume of running and squats. Reduce the reps and load to keep the workout under 40 minutes.
Intermediate Option:
5 rounds for time of:
Run 400 meters
29 back squats
♀ 75 lb ♂ 115 lb
Beginner Option:
4 rounds for time of:
Jog 400 meters
29 back squats
♀ 35 lb ♂ 45 lb
Thursday 210429
Manion
7 rounds for time of:
Run 400 meters
29 back squats
♀ 95 lb. ♂ 135 lb.
Post time to comments.
Compare to 120902.
Scaling:
This Hero workout is long and high volume. Reduce the reps and load to keep this workout under 40 minutes.
Intermediate Option:
5 rounds for time of:
Run 400 meters
29 back squats
♀ 75 lb. ♂ 115 lb.
Beginner Option:
4 rounds for time of:
Jog 400 meters
29 back squats
♀ 35 lb. ♂ 45 lb.
Sunday 120902
"Manion"
Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps
Post time to comments.
Compare to 120429.
Click for information about The Travis Manion Foundation and the 9/11 Heroes Run.
"The CrossFit Experience With Brian MacKenzie" by Again Faster Equipment, free CrossFit Journal video [wmv] [mov] [HD mov]
WOD Demo with CrossFit Moxie - video [wmv] [mov] [HD mov]
Sunday 120429
"Manion"
Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps
Post time to comments.
Compare to 110719.
"CrossFit Kids Trainer Course: The Push-Up" with Aimee Lyons by Again Faster Equipment - video [wmv] [mov]
WOD Demo with Dave Leys - video [wmv] [mov] [HD mov]
Click for information about The Travis Manion Foundation.
"The only discipline that lasts is self-discipline."
- Bum Phillips
Tuesday 110719
"Manion"
Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps
Post time to comments.
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