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Picture
Last week’s Locker WOD winner: Josh!


CrossFit Hero: Small

7/10/2017

3 Comments

 
Warm up
12-9-6
Spider Lunges
Box Steps

Picture
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)

3 Comments
Reddick
7/10/2017 10:13:37 am

24:44w - 1/2reps, step
24:50w - 1/2reps, step
25:31w - 1/2reps
29:17w - 1/2reps, 18"
41:52w - 1/2 burp&boxJ
47:26w - step
36:51w - 1/2reps, noRun, 18"step
48:00w - 1full 2half, step
49:10w - 1full 2half, step
70:28m - 20"
72:00w - rx
67:57w - rx
63:03m - rx
47:36m - rx

Reply
Sk
7/10/2017 05:27:55 pm

61:07w-step
29:03w-1/2 reps
76:57m-rx
57:30m-2rnds+row,20"
50:27m--full run,row,1/2 bj
Off clock m-1/2 reps,18" (welcome back)
59:04m-rx
54:42m-20" (milk district xfit)
57:40m-rx
55:12m-rx
53:59m-2rnds,20"
50:35m-rx
48:18w-step
49:22w-rx
49:41m-rx
35:55w-1/2reps,bike,16"
45:45m-rx
62:19m-rx
54:31m-2 rnds
67:32m-rx
74:07w-step
52:53m-rx
43:12w-1/2reps,step
46:25m-rx
29:03m-1/2 reps,2rnds,20"
47:18w-run-row
63:48m-rx

21-15-9
Burpees/kb swing
11:19m-35

Monster mash
70:53m


Reply
Sk
7/10/2017 06:04:36 pm

58:51m-rx

Reply



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