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Game Day: Whittman

Friday, 7 December 2012 by

CrossFit Hero WOD

“Wittman“

Seven rounds for time of:
53# Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24″ box

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Filed Under: CrossFit, Workout of the Day Tagged With: ,

Lumberjack 10

Friday, 6 July 2012 by

Saturday, 7 July 2012

Today we honor the 13 people killed and 43 wounded at Ft Hood in 2009 with the last of our scaled down CrossFit hero WODs.

We particularly honor PFC Aaron Thomas Nemelka, 19, of West Jordan, Utah (top right photo)

CrossFit WOD

Lumberjack 10

Click here for the original WOD.

10 Deadlifts (185/275#)
Run 4 x 50m
10 2 KB swings (53/70#)
Run 4 x 50m
10 Overhead Squats (75/115#)
Run 4 x 50m
10 Burpees
Run 4 x 50m
10 Pullups (Chest to Bar)
Run 4 x 50m
10 Box jumps (20/24″)
Run 4 x 50m
10 DB Squat Cleans (25/45lbs each)
Run 4 x 50m

 

Filed Under: CrossFit, CrossFit Endurance, Weightlifting, Workout of the Day Tagged With: ,

Jack

Thursday, 5 July 2012 by
Coaches note: We had a different workout on the schedule, but received this email from a member of the CrossFit Mt Olympus family who is currently deployed.  
Dear CrossFit Mt Olympus,
We are following your workout schedule while deployed.  I don’t know if you take requests on your WOD, but I see you are doing Hero workouts all week.  Can I recommend you do “Jack” for one of your workouts?
SSG Jack Martin and SFC Christopher Shaw were killed by an IED in the Philippines in 2009.  http://zamboangajournal.blogspot.com/2009/09/2-us-soldiers-killed-in-blast-in.html.  We are still working on bringing those responsible to justice, and don’t want people to forget about them.
“Jack” is the first CrossFit WOD I did here, and we’ve been doing it religiously ever since, (particularly the part about drinking chocolate milk after every workout).
Anyway, hope you’re doing well.  I’m enjoying doing CrossFit, but still don’t think I’ve gotten better at pullups.
CPT Johnson

 

06 July 2012

CrossFit Hero WOD:  Jack

Complete as many rounds as possible in 20 minutes of:

10 Push presses (75/115#)
10 KB Swings (35/53#)
10 Box jumps (20/24″)

CrossFit Hero: Jack

Army Staff Sgt. Jack M. Martin III

CrossFit Home Workout

As many rounds as possible in 20 minutes of:

10 Push-ups
10 Sit-ups
10 Burpees

CrossFit Mobility WOD

Filed Under: CrossFit, Home Workouts, Weightlifting, Workout of the Day Tagged With: ,

Blake Jr

Wednesday, 4 July 2012 by

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

In honor of our fallen comrades

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?

Filed Under: CrossFit, Home Workouts, Workout of the Day Tagged With: ,

CrossFit Hero: Wood

Tuesday, 3 July 2012 by

4 July 2012

CrossFit Hero WOD

Wood

5 Rounds for time of:

  • Run 400 meters
  • 10 Burpee box jumps, 24″ box
  • 95 pound Sumo-deadlift high-pull, 10 reps
  • 95 pound Thruster, 10 reps
  • Rest 1 minute

Post total time to comments.

CrossFit Mt Olympus salutes our heroes

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, VIC, assigned to the 2nd Commando Regiment, based in Sydney, NSW, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device.

He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to theCommando Welfare Trust.

First posted December 72011

 

Filed Under: CrossFit, Weightlifting, Workout of the Day Tagged With: ,

Arnie Lite

Monday, 2 July 2012 by

3 July 2012

CrossFit WOD

Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.

A fund for Arnie’s family has been established by the Los Angeles County Fire Department.

Arnie Lite

21-15-9

Turkish Get-ups
Kettlebell Swings
Overhead Squats

Do all three movements one-handed and switch hands every rep.  Use as heavy a kettlebell as possible.  Compare to the full version here.

CrossFit Home Workout

21-15-9 reps of

Burpees
Sit-ups
Broomstick Overhead Squats

CrossFit Mobility WOD

Filed Under: CrossFit, Home Workouts, Weightlifting, Workout of the Day Tagged With: , ,

Hero Week

Sunday, 1 July 2012 by

All week will do variations on CrossFit Hero workouts.  We expect you to scale most of them, except for the 4th of July when we will do a hero workout in it’s entirety.  If you have time, feel free to complete the others, but we expect you to be smart about it.

4th of July Week Class Schedule Click here for the current schedule

4th of July:  Morning classes only: 5:30, 7:30 & 9:00am.
5th of July: Evening classes only: 5:00, 5:30, 6:00 & 6:30pm.

2 July 2012

CrossFit WOD

Mixed-up Nutts

Happy Canada Day

  • 5 Handstand push-ups
  • 10 Deadlifts (250#)
  • 12 Box jumps (30″)
  • 25 Pull-ups
  • 50 Wallball shots (14/20#)
  • 100 Double-unders
  • Run 400 meters with a 45lb plate

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009.

He is survived by his parents, Richard and Ethel Jane Nuttall.

CrossFit Home WOD

As many rounds as possible in 20 minutes of:

5 Handstand Push-ups
10 Tuck Jumps
400m Run (carry something like a 45# plate to make it more fun!)

CrossFit Mobility WOD

Filed Under: CrossFit, Home Workouts, Weightlifting, Workout of the Day Tagged With: ,

CrossFit Hero: Badger

Saturday, 12 May 2012 by

CrossFit WOD

Badger

CrossFit Hero

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq.

Complete three rounds for time of:

95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Filed Under: CrossFit, Weightlifting, Workout of the Day Tagged With: , ,

Kettlebell Michael

Sunday, 29 April 2012 by

CrossFit WOD

Kettlebell Michael

Today we’re doing the hero workout “Michael” but substituting kettlebell swings for back extensions.  If you want to do the traditional benchmark, feel free.

3 Rounds of:

800m Run
50 Sit-ups
50 Kettlebell Swings (35/53#)

CrossFit Home WOD

5 Rounds of:

10 Push -ups
20 Squats
30 Sit-ups

 CrossFit Mobility

Brian McKenzie of CrossFit Endurance talks about how to warm up for a run

Filed Under: CrossFit, Home Workouts, Workout of the Day Tagged With: , , ,

10 Feb 2012 Hero WOD: Coe

Friday, 10 February 2012 by

Coe

Ten rounds for time of:

10 Thrusters (95#)
10 Ring push-ups

CrossFit Mt Olympus Hero WOD

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

Filed Under: CrossFit, Workout of the Day Tagged With: , , ,