Private Benjamin Ranaudo, killed in Afghanistan on July 18th by a IED. Ben trained with CFNQ before being deployed he was "B1" on the score board because he started training at CFNQ at the same time as another Ben. On this day of rememberance our prayers go out to his family, friends and girlfriend. As well as to the families of all those lost in war.
"B-1" 3 Rounds for time 400m Run 21 Kettlebell swings (24kg) 15 Knees to Elbows 9 Ring Dips
Private Luke Worsley, was serving with Special Operations Task Group in Oruzgan Province in southern Afghanistan on Thursday, 23 November 2007 when he was killed by small arms fire while participating in a planned and deliberate attack by our forces against Taliban leaders.
5 Rounds 9 HSPU 15 Ring Dips 21 Thrusters 40kg Run 200m
Penrith Gone Bad!! In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating for 3 or 5 rounds. 1) SDHP 30KG 2) Box Jumps 3) Push-Ups 4)Push-Press 5) Burpees The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep performed
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
I was talking to Margaret after her regular Monday 6pm class last week, & she mentioned to me that she feels stronger & fitter now than she has ever been in her life. She thanks CrossFit for that. For Anyone who doesnt know Margaret, she is 78yrs young & more than once has outscored & outlifted training partners in AMRAP's we have paired her up with, some have been 50yrs her junior.
So I got to thinking (yes occasionally I do that) “Can the current you kick the past you’s ass?” 6 months, 5 years, 10 years…
WOD 26min FIRST 8min Run 800m Complete as many Thrusters as possible 40/30kg NEXT 7min Run 800m Complete as many KB Swings as possible 24/16kg NEXT 6min Complete as many SDHP as possible 40/30kg LAST 5min Run 800m Complete as many Pull-Ups as possible
At CFP Strength For max rounds 2 x Overhead squat (starting weight is 30kg/20kg) Rest 1 minute between rounds, add 10kg/5kg per round, continue until failure.
You may use racks to get into a better overhead squat.
**This is important**
Tempo: 2:2:2 (Down for 2, hold for 2, up for 2. Until 2 reps are completed.)
Skipping Rope Core Correction - 60 rotations internally all directions. 60 rotations externally. All directions (in front, above, to the side etc)
WOD 4 rounds 1min of Box Jumps 1min of double push-up Burpees Run 400m in under 3min There is no rest period between exercises. When you return from your run you get to rest until the 3 minutes is up, then immediately start the next round. The faster you run the more rest you get.
(A double push-up burpee is, drop to ground like a regular burpee then perform 2push-ups before jumping up with a clap overhead)