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    • Why We're Different
    • Trainers >
      • Susie
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    • Services
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      • D
  • PRICING
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Picture
Last week’s Locker WOD winner: Josh!


CrossFit Hero: Gallant

4/13/2018

2 Comments

 
Warm Up:
2 Rounds
250m Row
20 Band Y Pull


Picture
U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, Kentucky, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, Virginia, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean. He is survived by his son Ethan, brother Kyle, mother Elizabeth, and father Joseph.

"Gallant"
For time:
Run 1 mile with a 20 pound medicine ball
60 Burpee Pull up
Run 800 meters with a 20 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20 pound medicine ball
15 Burpee pull-ups



Recovery:
10-1
Burpees
2-20
GHD Sit Ups
2 Comments
-C- link
4/13/2018 04:30:32 pm

26:24w - 2 rnds, bike, push up, RR
19:24w - 3 rnds row 500 + 15 Burp pu
36ish w - 2 rnds, row Jumping Pull up
36ish w - 2 rnds, no pull ups
40:47m - row, JP
23:45w - 1 Rnd, row, JP
39:56w - Row, JP
38:32w - row, burp+rr
50:27w - JP
54:26m - Rx
50:34w - 1 RND w/ 10#, +800 no ball
25:00w - 2 rnds, 1/2 rep, no ball, rr
44:39m - rx
44:18m - Rx
34:14m - rx
40:28w - no ball, JP
43:57w - JP
34:16m - Rx
off clock m - row, 1/2 burp pu
31:53m - bike x3
71:20 m - Rx
50:22w - JP
51:09w - JP
55:18w - Rx
41:55w - JP, 14#
42:01w - JP, 14#
42:18w - JP, 14#

Bear complex
76w
88m

21 - 15 - 9
Back squat
Bench Press
11:25w - 150, 95

Filthy 50
32:29w - step, sit up
42:01w - scaled
42:36m - scaled

100m row
30 DL 225
50 bar over burpee
2k bike
17:22m

Wednesday
17:08m - strict, last set = max effort of 20

monday
9+8w - moma, 75#

Fran
9:11m - 65#, purple band

Lynne
62m - RX (205)

5 rounds
30 push up
20 deadlift
10 pull up
20:56m - 185

15 min AMRAP
10 push up
10 sit up
10 air squat
10 w - knee

Reply
-C- link
4/13/2018 05:49:57 pm

32:24w - JP no burpee
54:06w - mix pu
41:18w - 1/2 burp pu
41:26w - 10#, 1/2 JP
41:13w - JP

Reply



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