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

CrossFit Games Open Workout 17.1

DAILY WOD 02/24/17

CrossFit Games Open Workout 17.1
50# / 35# and 24” / 20”
For Time
20 Min Cut-off
10 Dumbbell Snatch
15 Burpee Box Jump Overs
20 Dumbbell Snatch
15 Burpee Box Jump Overs
30 Dumbbell Snatch
15 Burpee Box Jump Overs
40 Dumbbell Snatch
15 Burpee Box Jump Overs
50 Dumbbell Snatch
15 Burpee Box Jump Overs
* Post time completed to whiteboard

Cardio Candidate

DAILY WOD 02/23/17

Cardio Candidate
70 – 60 – 50 – 40 – 30 – 20 – 10
Kcal Airdyne
Double Unders
* Post time completed to whiteboard

Galaxy Stroll

DAILY WOD 02/22/17

Galaxy Stroll
Ascending Ladder 18
Clean 95# / 65#
Push-up
Front-Rack Walking Lunge 95# / 65#
Broad Jump 5′ / 4′
Front Squat 95# / 65#
* Post Rounds and Reps Completed to Whtieboard

Close Pace

DAILY WOD 02/21/17

Close Pace
Complete each 5 round triple in 5 min to proceed to the next
0 – 5 min
5 Rounds
4 Thruster 75# / 55#
5 Knee-to-Elbow
4 Burpee
5 – 10 min
5 Rounds
8 Thruster 75# / 55#
5 Knee-to-Elbow
8 Burpee
10 – 15 min
5 Rounds
16 Thruster 75# / 55#
5 Knee-to-Elbow
16 Burpee
*Post Reps Completed to Whiteboard

Eva

DAILY WOD 02/20/17

Eva
5 RFT
800 m Run
30 Kettlebell Swing 32 kg / 24 kg
30 Pull-up
* Post time completed to whiteboard

Woehlke

DAILY WOD 02/17/17

Woehlke

3 Rounds
Each for Time
4 Jerk 185# / 115#
5 Front Squat 185# / 115#
6 Power Clean 185# / 115#
40 Pull-up
50 Push-up
60 Sit-up
Rest 3 min between Rounds
* Post time completed for each round to whiteboard

Brian Woehlke, 29, of Detroit, Michigan, died at the scene of a fire in Westland, Michigan, on May 8, 2013. Woehlke graduated from the Schoolcraft Fire Program in 2008 and joined the Western Wayne Fire Authority in 2012.

He is survived by his wife, Jennifer; daughter, Ava; parents, William and Elizabeth; brothers, William, Robert and Bradley; and numerous other friends and family members.