Saturday, July 1st
Heads up! The gym’s schedule is unchanged for this weekend. Monday’s late evening classes are cancelled, and Tuesday’s schedule will be limited. Stay toned.
Pat
Wearing a weight vest, 6 rounds for time:
25 pull-ups
15 front-rack lunge steps, 75/55 lb.
25 push-ups
15 front-rack lunge steps, 75/55 lb.
Post time to comments.
Army Sgt. Patrick Hawkins, 25, of Carlisle, Pennsylvania, was killed on Oct. 6, 2013, while conducting a special operations mission in Kandahar Province, Afghanistan, as part of Operation Enduring Freedom. Hawkins was assigned to the 3rd Battalion, 75th Ranger Regiment of Fort Benning, Georgia.
Hawkins’ friends and fellow service members remember his enthusiasm for CrossFit. He often used CrossFit training with his Fire Team and particularly enjoyed wearing weighted body armor during his workouts.
Hawkins is survived by his wife, Brittanie; and parents, Roy and Sheila.
Alternating rounds of 12 or 13 pullups
50’[email protected]#
25 knee pu
4rounds + 13 pull ups+50’lunge+6 pushups
4+3 @30 min cap
No vest
25 pullups
50′ lunge @75#s(about 18 lunges)
25 pushups
50′ lunge
12 min amrap:
5 squat cleans
100 ft farmers carry
Each round + 20# on cleans
4 rounds (115–>175) and 55# dumbbells
5×6 good mornings @ 105#
28:44 (no weight vest)
Nice job!
Underwear K-hour:
5 Rounds FT:
30 deadlifts w/ 50# dbs
20 single-arms thrusters 50# db
10 burpees
19:47
This was DumbDumbDumbDumbDumb
4+77 capped at 30 minutes, that was a doozy. Couldn’t catch my breath whatsoever after round 2.
4+32 no vest
casual 5k row
3+35
10 pull ups with red and green bands
15 lunges @ 53
15 knee push ups
15 lunges
4 + 10 @53#
10 pull ups
Working on chest to deck for push ups
4+4 no vest
4+4 no vest
3 rounds – 23:38
Time to rest and celebrate America!
4+4 with no vest just extra bodyweight
Started 4th round @ 17 mins but hands were shredded up lost my pull ups
4 rounds without vest
“PAT”
27:57 Rx
plus one more rep of each (pull-up/lunge/push up/lunge) for the Airborne Ranger in the sky!
RIP Ranger Pat
Rangers Lead The Way! (RLTW!)
2 + 2 without vest @18:33
Stopped because I ripped my ✋????
29:32 with vest
5+5rx #sweatfest
3 + 50
Rx – weight vest…so, not Rx but I’m too lazy to type out the full thing.
3 + 50
Rx – weight vest…so, not Rx but I’m too lazy to type out the full thing.
4+58 ( sub pull ups for ring rows)
3+52
15 pull ups and push ups
Cash in:
Tabata Back Extensions on GHD w/ EZ curl Bar. (only got thru 10 secs on rounds 7 and 8)
#addmasstodatass
HSPU shoulder tap practice
Snatch pull doubles @ 185#
Yesterday’s WOD scaled
25 rounds in 30 min
rounds 1-5 did shoulder taps, then had to switch to just shifting my weight back and forth on each arm upside down for 4 each side
Box Step Ups for Box Jumps
Power Snatch in lieu of Squat Snatch, 125#
Watched coach Matt teach “U of C” Rob kipping HSPU in like 4 minutes