“War Frank”
Three rounds for time of:
25 Muscle-ups
100 Squats
35 GHD situps
Post time to comments
Marine Captain Warren A. Frank, 26, of Cincinnati, Ohio, died November 25, 2008 while supporting combat operations in Ninewa province, Iraq. He was assigned to the 5th Air Naval Gunfire Liaision Company, III Marine Expeditionary Force, Okinawa, Japan. He is survived by his wife, Allison, and daughters Sophia Lynn and Isabella Grace.
That one was brutal.
Substituted pull ups for muscle ups (wish I could get one, but the technique eludes me.)
29:45
Dr. Sears on CrossFit: http://www.drsears.com/Home/tabid/330/catpageid/5/Default.aspx
Bottom of page.
Here are some pictures I took about six weeks ago. Sorry for the delay in posting. There are pictures of Patrick, Zak, Barry, Tracy, Don, etc that you might enjoy.
http://picasaweb.google.com/accordingtome/CFHSVRandom?feat=directlink
Hope all is well there. Good luck to everyone participating and supporting the Sectionals this weekend. I will be pulling for all of you.
From warmer climates,
Garth
Women’s class
20-30-40 reps of
air squats
push ups
ring pulls
sit ups
for time 21:11
Was going to do 2 WODs today, but thankfully Russell advised me that was a piss poor decision this close to sectionals.
So I modified yesterdays WOD and took it easy on it.
For time:
225# DL x 12/ 24 ” box jump x 21
run 200m
DL x 9/ box jump x 15
run 200m
DL x 6/ box jump x 9
as rx’d 7:52
5K Row
20:54
Very cool pic!!
23:40, scaled w/ jumping pull-ups.
Those squats were a B*%#$!!!!
Just did 1 round of today so as not to burn out. Didn’t even check the time. Pullups for MU’s.
The squishy black tap has returned from the dead! My hands missed it.
Modified WOD from yesterday-
155# DL-12,9,6
24″ box jumps- 21, 15, 9
200 m run following each rep scheme.
10:28
Lunch WOD was basically learning just how much my shoulders, elbows, and wrists are inflammed. C&J was a disaster….but I needed the wake up. Doing nothing but light lower body/core until this weekend.
Completed 2 rounds today.
Scaled the MU with MU transitions.
Give me more squats please.
scaled with pullups instead of muscle ups
27:47
Legs are shot, running will not be fun…..