Saturday, April 1st
Don’t forget to come out to Beer Karma tonight at 6:00pm to celebrate the end of the Open!
If you have a spare moment, please fill out this ridiculously short survey about the gym. Thank you! – Matt
K-Hour WOD
“Liam”
For time:
Run 800 meters with a 45/35-lb. plate
100 toes-to-bars
155/105-lb. front squats, 50 reps
15-ft. rope climbs, 10 ascents
Run 800 meters with a 45/35-lb. plate
Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.
Post time to comments.
U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms fire while conducting combat operations in Paktia Province, Afghanistan, on Sept. 21, 2013. Nevins was assigned to Operational Detachment Alpha 9521, Bravo Company, 5th Bn., 19th Special Forces Group, based in Fort Carson, Colorado.
His friends remember him as a cut above when it came to fitness. He enjoyed hiking and running outdoors, as well as the full gamut of CrossFit movements, from Olympic lifting to gymnastics.
He is survived by his mother, Victoria; father, William; fiancée, Julie Huynh; and sisters, Maeve and Raven.
Liam
800 m run w/45lb plate
100 toes to bar
50 front squats
10 rope climb
800 m run w/45lb plate
100 straight leg raises instead of toes to bar
115lb front squat
47:10
41:54 rx
T2B were the limiting factor for muah
25:52 rx, RIP Liam
I have discovered my favorite way to hold the plate: Vertical on the shoulder, one hand on either side of the plate. Press it to the other side when the same-side arm gets tired. Give it a shot!
33:10 rx
partitioned: 3FS – 10T2B – 2FS – 1RC (till last round when I just held on for 5FS)
the plate carry was a ridiculous grip workout. next time I’ll try Matt’s method. great workout.
36:08 @ 135#
First time squatting in over 2 weeks, no back pain at all.
The run with the plate was less fun than the rest of the wod. Good times.
Not Liam:
7 Minute AMRRAPs of:
7 Hang power cleans 50# dbs
21 push ups
Rest 3 Minutes
7 push press 50# dbs
21 sit ups
Rest 3 Minutes
7 Burpees
21 Deads 50# dbs
4+14//5+5//4+5
Woof
47:49
85#
Those runs were sloooooooow
Walked 1 round with 35lb wt
10 rounds of 10 knee ups 5 [email protected]# 1 Rope climb (reached top in 6…pr)
Ran last round without weight
38:00
Liam “halfsies”
400m run with 35#
50 hanging knee raises
25 front squats at 103#
5 rope pull up
400m run with 35#
23:03
45:34
pm OG
snatch pull
5×3 @ 205lbs
axle (traditional style) clean 1RM
190 (compare to 230 continental style)
Yesterday..sorta
FS 3-3-3: 205-215-225
Thruster 3-3-3: 135-155-165
Push press 3-3-3: 155-165-175
300 du for time: 6:59
4+8T2B in 35:00. 115# FS
OG 20 min Emom 1 snatch @165 no misses
“Newman”
3 rounds for time
9 thrusters 95/65
16 DB thrusters 50/35
50 double unders
5:50 rx
Snatch/ power snatch work 2 high pulls every time
OG 20 min Emom 1power snatch @65
Bench Press:5-5-3-3-1-1-1
65-75-85-105-115-120-125 PR
“Newman”
3 rounds for time
9 thrusters 95/65
16 DB thrusters 50/35
50 double unders
6:28 rx short/quick/spicy
LIAM
29:26 Rx
Thanks to all those who serve/served this great country! God bless the USA and our Vets!
34:58 (115 lb. FS)
Semper Fidelis !
29:09
Liam (half)
800 run (w/25lb plate)
50 toes-to-bar (44 attempts, 6 actual toes-to-bar)
25 front squat @95
5 Rope pull from floor
800 run (w/25lb plate)