U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.
"Small" - Dwell on it! Three rounds for time of: Row 1000 meters 50 Burpees 50 Box Jumps, 24" box Run 800 meters Recovery 4x800 Meter Run (2:00 Rest between)
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Warm up
2 Rounds 200 meter Run 12 Band Face Pulls Tabata 8 Rounds 20 seconds max Wall Balls 20# / 16# 10 seconds rest 20 seconds max Hang Snatch @ 55% 10 seconds rest Recovery 4 Rounds 35 Air Squats 25 Push Ups 15 Pull Ups July 9th:
Tabata 8 Rounds 20 seconds max Wall Balls 20# / 16# 10 seconds rest 20 seconds max Hang Snatch @ 55% 10 seconds rest July 10th: "Small" - Dwell on it! Three rounds for time of: Row 1000 meters 50 Burpees 50 Box Jumps, 24" box Run 800 meters July 11th: 20 minute AMRAP 6 Muscle Up 20 Lunge 30 Situps July 12th: Max Turkish Get-up July 13th: 30 Double Kettlebell Squat Clean @ 30% Barbell Clean in each hand July 14th: 4 Rounds 12 KB Wood Chopper @ 25% Barbell Snatch 12 Russian Twist (Same KB)20 Bounding Steps July 15th: "Nicole" - at the old gym (over 8 years ago) Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pullups Warm Up 15 Calorie Assault Bike 15 Kettlebell Bottoms up press right 15 Calorie Assault Bike 15 Kettlebell Bottoms up press left Death by Dumbbell Push Jerk @ 30% Max Jerk Each Hand Recovery 10-20-30 reps of: Air Squats Push Ups 2 Count Lunges Mirosław "Miron" Łucki, 38, died Aug. 23, 2013, in Ghazni Province, Afghanistan, from fatal wounds inflicted by an improvised explosive device. Łucki was a Warrant Officer at the time of his death, and was posthumously promoted to Sergeant Major of the Army. Łucki began his service in the Polish Army in 1997. Łucki enjoyed cross-country running and the intensity of CrossFit workouts. When it came to fitness his motto was "100 percent or it's not worth the hassle." Łucki is survived by his wife and son. Miron 5 rounds for time of: 800-meter Run 23 Back Squat, ¾ body weight 13 Deadlift, 1 ½ body weight Recovery 5 Rounds 10 Burpees 10 Pull Ups Warm Up
2 Rounds 8 Back Extensions 16 Lateral Wall Ball Toss Alpine 6 Rounds 45 seconds max Wood Choppers @ 25% Barbell Snatch 45 seconds max Horizontal Kettlebell Swing (Same KB) 3 Minute Rest Recovery 400 Meter Run 20 Pull ups 30 Push ups 40 Air Squats 400 Meter Run Warm Up
2 Rounds 10 Ring Rows 20Bird Dogs Zane 21 - 15 - 9 Body Weight Bench Press Body Weight Front Squat No racks, you have to clean the front squat, a squat clean counts Recovery 2 Rounds Row 400 10 Body Blasters Hey Everybody,
We are going to be open briefly today from 8am - 10am. -C- Warm up
12-9-6 Band Abducted External Rotation Box Jumps 30 Push Jerk @ 60% max Recovery 2 Rounds 30 Sit ups 30 Flutter kicks (2 count) 30 Leg Levers Warm up 3 Rounds 10 Goblet Squat 10 Toy Soldier 4 Rounds 3 Ladder One leg in one leg out lateral hop 2 Clean Grip RDL @ 95% Clean 35 Hip Extensions Recovery 21-15-9 Squat Jumps Ring Dips |
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May 2024
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