Don’t forget that CrossFit Teesside’s Christmas Party is this Saturday 16th December! Edge Bar, Riverside, Stockton, TS181BZ 7:30pm until 12:00am, there will be food and a DJ, plus we can also get free entry to the upstairs lounge until 3:00am! See a coach at the box this week to grab your ticket for £15!

Here is our 5th “12 Days of Christmas” Hero WOD … “Nookie”

Warm Up:
Run 400m
Row 500m
Stretch & Mobilise

Barbell Tekkers

WOD:
“Nookie”
20 Minute AMRAP of:
7 Squat Cleans @ 30/42.5kg
7 Push Press @ 30/42.5kg
7 Back Squats @ 30/42.5kg
Run 200m

* Scale WEIGHT as needed

This British Hero WOD is 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 winchman. He had already been deployed twice on operations with HMS Portland, and in 1998 he was honoured 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.

Also dedicated to Lt David Cole, 34, Lt Robert Dunn, 29, both from Dorset, Lt Jamie Mitchell, 29, from Dundee who all died in the same incident.