2015 Week Summary 50

2015 Week Summary 50

BENCHMARK

Kelly
5 RFT
Run 800 m
30 Box Jump 24″ /20″
30 Wallball Shots 20# / 14#

DavidThompsonHERO
U.S. Army Captain David J. Thompson, 39, of Hooker, Oklahoma, commander of Operational Detachment Alpha 3334, Company C, 3rd Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, was killed on January 29, 2010, while supporting combat operations in the Wardak Province of Afghanistan.

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Thompson
10 RFT
1 Rope Ascent Begun Seated 15′
29 Back Squat 95# / 65#
10 Meter Farmer Carry 135# / 95# Barbells

MAXES
5K Row & 10K Row

2015 Week Summary 49

2015 Week Summary 49

BENCHMARK

Nicole
AMRAP 20
Count Total Pull-up Reps Only
400 Run
then Max Rep Pull-up

CrossFit Games Open 13.5
Complete as many rounds and reps as possible in 4 minutes of:
15 Thruster 100# / 65#
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes,
time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes,
time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes,
time extends to 16 minutes.

HERO
MarkSmykowskiU.S. Marine Corps Sergeant Mark T. Smykowski, 23, of Mentor, Ohio, assigned to 2nd Reconnaissance Battalion, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on June 6, 2006, while conducting combat operations in Al Anbar province, Iraq.

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Smykowski
For Time
20# / 15# Weighted Vest
Run 6 K
60 Burpee Pull-up

MAXES
Knee-to-Elbow & Toe-to-Bar

2015 Week Summary 48

2015 Week Summary 48

BENCHMARK

Rosa
5 RFT
10 HSPU
400 m Run
Count Pull-ups completed

CrossFit Games Open 13.4
7 min of the following rep scheme
135# / 95#
3 Clean and Jerk
3 Toe-to-Bar
6 Clean and Jerk
6 Toe-to-Bar
9 Clean and Jerk
9 Toe-to-Bar
continue pattern until time runs out

HERO
JasonHolbrookU.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

Holbrook
10 RFT
5 Thruster 115# / 75#
10 Pull-up
100m Sprint
Rest 1 Min

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MAXES
Double Under & Box High Jumps

WOD Guests Today

DAILY WOD 03/21/17

Don’t forget! Today we are guests of CrossFit Newport Mesa.

CrossFit Newport Mesa
375 Bristol St, Costa Mesa, CA 92626

Today’s WOD is posted here check it out, and create a WODTime account.

See you there!!!

WOD Guests Today

DAILY WOD 03/20/17

Don’t forget! Today we are guests of CrossFit Newport Mesa.

CrossFit Newport Mesa
375 Bristol St, Costa Mesa, CA 92626

Today’s WOD is posted here check it out.

See you there!!!

CrossFit Games Open 13.2

DAILY WOD 03/17/17

CrossFit Games Open Workout 17.4
AMRAP 13
55 Deadlift 225# / 155#
55 Wallball 20# / 14#
55 Kcal Row
55 Hand-stand Push-up
* Post Reps to Whiteboard

OR

CrossFit Games Open 13.2
AMRAP 10
5 Shoulder-to-Over-head 115# / 75#
10 Deadlift 115# / 75#
15 Box Jump 24” / 20”
* Post rounds and reps to whiteboard

CrossFit Games Open Workout 17.4

DAILY WOD 03/16/17

CrossFit Games Open Workout 17.4
AMRAP 13
55 Deadlift 225# / 155#
55 Wallball 20# / 14#
55 Kcal Row
55 Hand-stand Push-up
* Post Reps to Whiteboard

OR

CrossFit Games Open 13.2
AMRAP 10
5 Shoulder-to-Over-head 115# / 75#
10 Deadlift 115# / 75#
15 Box Jump 24” / 20”
* Post rounds and reps to whiteboard

Tracy’s Trial

DAILY WOD 03/15/17

Tracy’s Trial
6 RFT
200 m Plate Carry 45# / 25#
20 Standing Over-head Lunge 45# / 25#
10 Pull-up
* Post time completed to whiteboard

Tied in the Middle

DAILY WOD 03/14/17

Tied in the Middle
For Time
80 Kcal Row
10 Deadlift 225# / 155#
70 Double Under
20 Deadlift 225# / 155#
60 Air Squat
30 Knee-to-elbow
50 Wallball 20# / 14#
40 Burpee
* Post time completed to whiteboard