WOD Tuesday 21/08/2018

Command Sgt. Maj. Martin “Gunny” Barreras, 49, of Tucson, Arizona, died on May 13, 2014, of wounds he sustained during an attack on his unit on May 6, 2014. Barreras was well known for his contributions to the successful rescue of Jessica Lynch in 2003. He joined the Marine Corps in 1983 and the Army Rangers in 1988. He was the senior enlisted adviser in the 2nd Battalion, 5th Infantry, 3rd Brigade Combat Team, 1st Armored Division, Fort Bliss, Texas.

He used CrossFit training to improve his fitness and the fitness of his unit. Murph and Griff were among his favorite workouts.

He is survived by his wife, Melinda; daughters, Amice and Victorria; and son, Calvin.

“Gunny”

For time:
1.6km weighted run
50 push-ups
50 sit-ups
1.6km weighted run
50 push-ups
50 sit-ups
1.6km weighted run

Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with 22.5kg (10kg) for the runs.

-As per usual there will be an intermediate and beginner option.

Post load and time to comments.

WOD Monday 20/08/2018

“Fran”

21-15-9 reps for time of:
Thrusters, 42.5kg (30kg)
Pull-ups

Or

“Heavy Fran”

15-12-9 Reps for time of:
Thrusters, 60kg (42.5kg)
Weighted pull-ups, 20kg (12.5kg) dumbbell

(Andrew 2.45 rxd “Fran”)

Post load and time to comments.

WOD Saturday 18/08/2018

A) Weighted bar dip
3-2-1-1

B) Bench press
3-2-1-1

C) Turkish get-up
3-2-1-1

No superset.

Post loads for working sets to comments.

WOD Friday 17/08/2018

A) 20mins to work on a skill/weakness.

-Come in prepared.

B) Amrap in 7mins of:
Row 200m
50 Double unders

Post rounds and reps completed to comments.

WOD Thursday 16/08/2018

On June 20, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona.

Through the amazing generosity of the CrossFit community, the CrossFit Foundation has raised a total of $336,632.50 (as of the four-year anniversary of the tragedy) to support the families of these lost heroes. We thank every affiliate and individual who participated in the HotShots 19 memorial workout and contributed support – 100% of your donations were distributed to the HotShots families.
HAPPY BIRTHDAY HAYLEY!!

“Hotshots 19”

Individually or in pairs complete the following,

6 rounds for time of:
30 Squats
19 Power cleans
7 Strict pull-ups
Run 400 meters

Men: 60kg
Women: 42.5kg

-Only one athlete works at one time, except for the run.
-Both athletes cover the distance in the run.
-Partition reps however between pairs.

Post load and time to comments.

WOD Wednesday 15/08/2018

10 rounds for time of:
7 Sumo deadlift high pull
7 Front squat
7 Push jerk

Men: 42.5kg
Women: 30kg

-One bar, one load per person.

Post load and time to comments.

WOD Tuesday 14/08/2018

Back squat
2-2-2-2-2-2-2-2-2-2

-From the racks.

Post loads for working sets to comments.