05 July 2012
Reminder there will be NO morning classes on the 5th of July. We don’t have enough “resting buckets” to accommodate everyone who overdid it on the 4th Fourth of July!
Normal evening class schedule. Click here for details.
CrossFit WOD
Blake Jr
Click here for the original hero WOD.
As many rounds as possible in 15 minutes of:
- 20 meter Walking lunge with 25/45lb plate held overhead
- 15 Box jump (20/24)
- 10 Wallball shots
- 5 Handstand push-ups
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan.
McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.
CrossFit Home WOD
20 meter Walking Lunges
15 Step-ups
10 Jumping Squats
5 Handstand Push-ups
CrossFit Mobility WOD
Test: Overhead squat/walking lunge/ any knee forward biased movement.
Mob: Collect 10 minutes messing around with the Ugly Four.
Re-test: Try butt-kicking yourself. How about kneeling butt to ankle? Pose running drillls? Squat?
