Warm-up:
Three rounds of – 10 sumo-deadlift high-pulls, 5 Burpees, 3 laps around the gym
Workout:
“Collin“
Six rounds for time of:
Carry 50 pound sandbag 400 meters
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps
Cool-down:
6 minutes of Trigger point therapy on calves
Post time to comments.
Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.
Is anyone showing up for 11:30 class?
CINDY @ Crossfit Embrace…20+ 19reps. New PR by 1+ 4reps. Nice group of people. Very new and passionate box.
Embrace is in Dothan right? I have a friend named Caleigh Parsons that works out down there – been trying to get her to visit over the holidays.
“Cindy” at Crossfit Embrace (Dothan, AL): 18+6. PR by 3+ rounds. Tracey did really well!
30:28 (55lb, 20″ step-ups)
horrible shin splints…made running FUN today!
28:38 (50#, 18″ box)
30:10
20# ball
75#
3 rounds of
400m hill run
21 1.5pd kb swings
12 hspu
12:48
Felt like I was going to puke on every run and pretty much through the push press every round. I kept repeating “Collin” in my head while I ran so I wouldn’t stop- Hero WODs are humbling, they keep me on track and push me further mentally every time.
RIP Collin
@ Crossfit CHF in Maryville, TN
Last night max squat snatch – 145 (5 lb PR)
then 5 rounds: 5 MU’s and 10 24″ Box Jumps – 9 min flat
This morning max squat C&J – 195 (20 lb PR)
then 10 min AMRAP: 5 40# DB squat snatch each arm, 7 1.5 pood KB swings, 9 24″ Box Jumps – 5 rnds + 10 squat snatch.
29:34 –
Thanks Mandee!!! for the last minute push. That last minute was a killer :-).
Push Press 3-3-3-3-3-3-3
135-155-165-175-185-195(2)-190
then Max rep DU in 2 min = 28, I suck.
Hi guys,
I had one of my athletes visit with you on Friday. Danny Williams, thanks for taking care of him and kicking his tail. And for once again proving me right. CrossFitters are the best!
Mark Smith
Trinity CrossFit (Pelham, Al.)