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  • About Us
    • Why We're Different
    • Trainers >
      • Susie
      • ADAM
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      • Clint
      • Rachel
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      • Ali
      • Levi
    • Services
    • Testimonals >
      • RYAN
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      • CHAR
      • JOAN
      • JO
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      • CASEY
      • D
  • PRICING
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Picture
Last week’s Locker WOD winner: Smokin’ Kelia Hart!


Picture

CrossFit Hero: White

1/18/2018

2 Comments

 
Warm Up:
21-15-9
Band Pulldowns
Goblet Squat



Picture
U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

"White"
Five rounds for time of:
15' Rope Climb, 3 ascents
10 Toes-to-Bar
21 Walking Lunge steps with 45lb plate held overhead
Run
400 meters

Recovery:
4 Rounds
8 Burpee Box Jumps
16 Kettle Bell Cleans (8 each side)
2 Comments
Hart
1/18/2018 05:36:21 pm

Recovery
Kf

1/2 Don
32:35w step, t2b, 14# singles
33:59w step, green 14% prego

Reply
Hart
1/18/2018 05:41:36 pm

19:11w 2 rounds gu, ktw , no weight, row
28:53m rx
29:52w row, gu,ghd
30:5m bike, bear crawl
25:20w 2 rounds, row
52:12m 35#back, row,tech
41:05w3 rounds,mix,25#
32;03m 4 round, bike
26:37m row
36:00m row
32:26m bike
36:21m gu,ktw, row
22:09m 3 rounds, gu,Ktw,bike

Reply



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