WOD 12.15.09

"HANSEN" Full Body Circuit

(Rest Day yesterday)

“HANSEN” WOD is a CrossFit routine named after Marine Staff Sgt. Daniel Hansen (RIP, passed during service in Afphganistan Feb.14, 2009).


Warmup: 12 min.

  1. 30 DB swings (2 x 25’s)
  2. 60 Sumo-Deadlifts (25 lb plate)
  3. 12 Pull-ups
  4. 30 Bench dips
  5. 30 Push-ups
  6. 5 min jump rope
  7. 50 jumping jacks
  8. 30 jumping/plyo-squats


WOD) “HANSEN” (scaled) : 5 rounds for time…

  • 30 DB Swings (50 lbs)
  • 30 Burpees
  • 30 Full Sit-ups

* Completed all 5 rounds in 28:31 min.  Ran through sets of DB swings, and sit-ups ok, but took a few momentary breaks during the burpees.

If you try this workout, and have been doing Crossfit / full-body circuits, give it a go as listed.  To scale this WOD, you  can use less weight on DB swings, cut down the reps on all exercises, and take breaks as needed.

Cool-Down: 6 min. footwork / jump rope.

Total Workout Time: 47 minutes.

Be Well,


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