Heroes on the Hill

This is a one-day, two-person (male/male or female/female) team event with 3 WODs for all teams and an additional 4th WOD for the top 4 teams. All WODs will be Hero WODs.  All Hero WODs will be announced via Facebook over the next few weeks in no particular order.  Full standards for each WOD will be released the week of the event.  The order of these WODs will be known the day of the event.  There will be a $5.00 spectator fee however, those in Service (with military ID) get in FREE and receive a FREE gift!

ALL athletes will receive a $25 gift card from Evolve Paleo!!

Heat Times:

Heroes on the Hill2015

“DT”

5RFTO:

12 DL (155/105)

9 HPC (155/105)

6 PJ (155/105)

Scaled “DT”

5RFTO:

12 DL (105/70)

9 HPC (105/70)

6 PJ (105/70)

-time cap: 9min

-transition time: 5between heats, 10min between divisions

In a two person team of the same gender, complete “DT” as Rxor Scaled with one person working at a time. The barbell may not touch thefloor at any time unless to complete reps for the Deadlift. You may not let thebarbell rest on the floor at any time. You may not take your hands off thebarbell if the bar is touching the floor. If you need to switch your grip, itmust be completed with the barbell off the ground.

One athlete will work at a time and you may switch thebarbell at any time between athletes as long as the bar does not touch theground. If the barbell touches the ground at any time outside of repping outdeadlifts, both teammates have an immediate 3 burpees before they can continue“DT.”

Refer to the Heroes on the Hill Range of Motion for movementstandards.

http://www.crossfit.com/mt-archive2/004622.html

“Legend”

For Time:

4 Pistols (8 partner pistols)

25 KBS (53/35)

50 Push Ups (Chest to floor)

75 Pull Ups

50 Push Ups

25 KBS (50/35)

4 Pistols (8 partner pistols)

Scaled “Legend”

For Time:

8 OH Lunges (45/25)

25 RKBS (50/35)

50 Modified Push Ups

75 Ring Rows

50 Modified Push Ups

25 RKBS (50/35)

8 OH Lunges (45/25)

-time cap: 10min cap

-transition time:5min between heats, 10min between divisions

In a two person team of the same gender, complete “Legend”as Rx or Scaled with one person working at a time. Each movement must becompleted before advancing to the next movement. Kettlebells may not bedropped. If the athlete drops the kettlebell from above the athlete’s knee,there is an immediate 3 burpee penalty for both teammates.

Refer to the Heroes on the Hill Range of Motion for movementstandards.

http://www.chriskylememorialbenefit.com/index.php/event-schedule/official-legend-wod

“Daniel”

For Time:

50 Pull Ups

400m Run

21 Thrusters (95/65)

800m Run

21 Thrusters (95/65)

400m Run

50 Pull Ups

Scaled “Daniel”

For Time:

50 Ring Rows

400m Run

21 Thrusters (65/45)

800m Run

21 Thrusters (65/45)

400m Run

50 Ring Rows

-time cap: 13min cap

-transition time:5min between heats, 10min between divisions

In a two person team of the same gender, complete “Daniel”as Rx or Scaled with one person working at a time. Barbell must be controlledto the floor and NOT dropped from above the height of the athlete’s hip. If thebarbell is dropped from a height higher than that athlete’s hip, that is a NoRep. Each movement must be completed before advancing to the next. The run maybe divided however your team sees fit.

Refer to the Heroes on the Hill Range of Motion for movementstandards.

http://www.crossfit.com/mt-archive2/001197.html

“Tyler”

RX 3 Rounds of “Tyler” (male/female)

7 Muscle Ups/7 C2B & 7 Ring Dips

21 SDLHP (95/65)

Scaled 3 Rounds of “Tyler” (male/female)

7 C2B & 7 Ring Dips/7 Pull Ups & Push Ups

21 SDLHP (65/45)

-time cap: 9min cap

-transition time:5min between heats, 10min between divisions

In a two person team of the same gender, complete “Tyler” asRx or Scaled with one person working at a time. Barbell must be controlled tothe floor and NOT dropped from above the height of the athlete’s hip. If thebarbell is dropped from a height higher than that athlete’s hip, that is a NoRep. Each movement must be completed before advancing to the next.

Refer to the Heroes on the Hill Range of Motion for movementstandards.

http://www.crossfit.com/mt-archive2/005001.html

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Heroes on the Hill 2015 Range of Motion

Standards of movement are listed below. It is the athlete’s job toensure that the judge does not question your range of motion for any movement.

Deadlift:

Rep startsand finishes on the ground. Dropping the bar will result in a no-rep. At thetop portion of the lift, knees and hips must be locked, and the shoulders mustbe behind the bar

Hang Power Clean:

Rep begins with the barbell at any height above the athlete’sknee and finishes in the front rack position with elbows passing the front ofthe bar with feet side by side, hips and knees fully extended before moving onto the next rep or movement. If elbows don’t pass the bar or athlete does notfully extend the hips and knees that will result in a no rep.

Push Jerk:

The barbell will begin in the front rack position with theathlete using a “dip, drive, press, dip” action of move the barbell over headinto a locked out position. The rep will be considered completed when thebarbell is locked out overhead immediately over the athlete’s heels and theathlete reaches full elbow, hip and knee extension.

Pistol:

These are also known as a single-leg squat. The athlete willbegin standing fully extended and lower into a full squat (hip crease below thetop of the knee) on one leg without the opposite leg touching the ground. Theathlete will then stand to full hip and knee extension on the same leg beforethe rep will be complete.

Partner Pistol:

The range of motion for the athlete working is the same as aPistol except that the working athlete may hold the hands of their partner tocomplete the pistol range of motion.

Lunges:

The athlete will start standing fully extended and move oneleg in front of the body while lowering that knee to the ground. They willreturn to a fully extended standing position to complete that rep. The athletemay not push off their leg to achieve range of motion or stagger step the lungeto complete the rep. They must leave their back foot planted, lunge forward andreturn the lunging leg back to the planted foot.

Kettlebell Swings:

The athlete will perform an American Kettlebell Swing withfull range of motion. The hands of the athlete, while holding the kettlebell,must pass the center of the body just below the hips. The kettlebell will thenreach the highest point being immediately over the athlete’s heels with avertical bell of the kettlebell and return to the starting position. Elbowsmust be locked out at the top of the kettlebell swing. No dropping thekettlebell at any time. If the kettlebell is dropped, both teammates have animmediate 3 burpees before continuing their workout.

Russian KettlebellSwings:

The athlete will perform a Russian Kettelbell Swing withsimilar range of motion standards. The start of the movement is the same as theAmerican Kettlebell swing. The finishing position will be slightly aboveshoulder height of the athlete with the bell of the kettlebell just aboveparallel to the floor. No dropping the kettlebell at any time. If thekettlebell is dropped, both teammates have an immediate 3 burpees beforecontinuing their workout.

Push Ups:

Movement starts from the plank position with feet a plate,chest (nipple line) and thighs must touch the ground at the bottom of themovement and return to a full plank. Once a full plank position is reached(chest and hips in-line with elbows locked), the rep is complete. There will beno worming allowed. Knees are not allowed to touch the ground. If so, this willbe a no rep.

ModifiedPush Ups:

The range of motion for the modified push up will be the sameas the push up except the athlete will not use a plate under the feet. Theathlete will start in a plank at the top of the movement, lower their body tothe ground (chest and thighs touching the floor) and return to the startingplank anyway needed.

Pull Ups:

Athlete must start from a dead hang, at the top of themovement the chin must be over the top of the bar. Grip can be over hand, underhand or mix grip. Strict, Kipping and butterfly are allowed. Athlete may notjump into their pull up.

Chest to BarPull Ups:

Same range of motion as a pull up except the athlete musttouch collar bones or lower to the bar at the top of the movement.

Ring Dips:

Athlete will start at the top of the rings with locked outelbows and shoulders over elbows, lower biceps to rings (making contact betweenboth biceps to rings) and return to the locked out, fully extended elbows withshoulders over elbows. Strict or kipping ring dips are permitted.

Thrusters:

The athlete must pull the bar from the ground on the firstrep and get the bar to the front rack position. The athlete may use anyvariation of the clean to get the bar to this position. The athlete will thenpass through a full front squat (hip crease below the top of the knee) thenstand the barbell up pushing the barbell overhead in one continuous motionfinishing with ankles, knees, hips and elbows locked out. The barbell will beconsidered in a finished position when the athlete shows control at the top oftheir movement and the barbell is directly over the heels. The athlete can thengo directly into consecutive thrusters without having to pull the bar from theground.

Muscle Ups

Athlete will start fully extended under the rings andperform a pull up and pass through a dip to reach full elbow extension beforemoving to the next rep. Kipping and strict are permitted.

Sumo Deadlift HighPull:

Barbell will start on the floor (if just a barbell, bar mustalways return to mid shin), the athlete will grip the center of the bar whilehaving a wide stance. The finishing position will be barbell at or abovecollarbones. If the barbell is dropped, both teammates have an immediate 3burpees before continuing their workout.

Ring Row:

chest must start under the place of attachment of the rings(bar), knee angle must be greater than 90 degrees at all times with heels onlyon the floor. To complete the movement, the chest must make contact with theheels of the hands.

Burpee:

Movement starts from the standing position, chest (nippleline) and hips must touch the ground, athlete must return to a fully uprightposition with hips open, both feet leaving the ground at the same time andhands making contact behind the head at the top.

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
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1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konarprovince, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rdSquadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado

With heavy hearts we dedicate this workout to Army Sgt 1st ClassDaniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. ToDaniel’s family and friends, we express our sorrow; to his wife Kathy anddaughter Mallory, we tearfully acknowledge your loss as the true cost offreedom. Fair Winds, Daniel.