All posts by Renato van Bloemenhuis

CrossFit level 1 trainer, geboren en getogen Helmonder. "Get comfortable being uncomfortable!"

CrossFit Helmond WOD 090418

Hero WOD

U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.


Three rounds for time of:
Front squat, 5 reps (40/60)
18 Pull-ups
Deadlift, 5 reps (80/100)
18 Toes-to-bar
Push jerk, 5 reps (40/60)
18 Hand-release push-ups

CrossFit Helmond WOD 090318

CrossFit Helmond WOD 090318

For Time:

  • 60 Step-ups carrying a KB in each hand (box 20”/24” KB 8/12)
  • 30 T2B
  • 15 Power Cleans 30/40

Every time you put the KB’s down, do 1 Burpee Box Jump before continuing the Step-ups!

Every time you let go of the bar while doing T2B, do 1 Burpee Box Jump before continuing the T2B’s!

Every time you put the barbell down while doing Cleans, do 1 Burpee Box Jump before continuing the Power Cleans!