Overview of the Workout ‘Wood’
‘Wood’ is a CrossFit Hero WOD (Workout of the Day) named after U.S. Navy Chief Petty Officer John Marcum, who died on March 12, 2010, in Afghanistan. The workout ‘Wood’ was first posted on the CrossFit main site on March 27, 2010. It has not been used in the CrossFit Games, Regionals, or Open. The workout involves running, box jumps, kettlebell swings, and pull-ups, and it is considered a challenging workout that requires a high level of fitness. The benefits of ‘Wood’ include improving cardiovascular endurance, leg strength, and upper body pulling strength.
Wood: Workout Description
- 5 rounds for time:
- 400-meter run
- 10 box jumps (24/20 in)
- 10 kettlebell swings (53/35 lb)
- 10 pull-ups
The workout starts with a 400-meter run, followed by 10 box jumps, 10 kettlebell swings, and 10 pull-ups, all done consecutively without rest. This sequence is repeated for a total of five rounds. The recommended weights for the kettlebell swings are 53/35 lb, and the box height is 24/20 in. The workout is scored by the total time it takes to complete all five rounds.
Wood: Workout Variations and Scaling Options
For those who are not able to do the workout as prescribed, there are several scaling options available. These include:
- Reducing the weight of the kettlebell
- Reducing the height of the box
- Doing jumping pull-ups instead of regular pull-ups
- Doing ring rows instead of pull-ups
- Reducing the number of rounds
Scaling options are recommended for beginners or those who are not able to perform the movements safely and correctly.
Tips and Strategies for ‘Wood’
To complete the workout ‘Wood’ efficiently and safely, here are some tips and strategies:
- Pace yourself during the runs to conserve energy for the other movements
- Break up the box jumps, kettlebell swings, and pull-ups into manageable sets to avoid burnout
- Use a consistent breathing pattern throughout the workout
- Focus on proper form and technique to avoid injury
- Warm up properly before starting the workout, including stretching and mobility exercises
- Cool down after the workout with some light cardio and stretching
Athlete Performance for ‘Wood’
The average times for ‘Wood’ are:
- Beginner: 30-35 minutes
- Intermediate: 25-30 minutes
- Advanced: 20-25 minutes
Conclusion
‘Wood’ is a challenging CrossFit Hero WOD that honors the memory of U.S. Navy Chief Petty Officer John Marcum. The workout involves running, box jumps, kettlebell swings, and pull-ups and is scored by the total time it takes to complete all five rounds. Scaling options are available for those who are not able to do the workout as prescribed. To complete the workout efficiently and safely, it is important to pace yourself, focus on proper form and technique, and warm up and cool down properly.