Saturday, 31 July, 2010

Posted by Mandee on July 30, 2010   |   10 Comments


Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

Kristan Clever 16:29 (155lb Deadlift), Rebecca Voigt 22:36 (155lb Deadlift). Post times to comments.

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

10 responses to “Saturday, 31 July, 2010”

  1. Kerri says:

    Hero WOD at it’s finest!

    Rx’ed except for pull-ups: 30:51
    Scaled to 15 first round, then scaled to 10, rounds 2-5.

    24″ box jumps are still my nemesis, and I kept up tradition, and just as one box jump wound healed, I created another one.

    But, Aaron had to one up me and get a real nice one…..left skin and hair on the box; the whole 9 yards!

    Good work today from the 9am class!!!

    Welcome back Barry!!! He walked in the gym this am like he’d never even been gone!! Good to have you back!

  2. Larry Lowe says:

    7.25 mile run including run up to the top of Stone Mark (Mathis Mountain). Pretty painful. I may try this hero wod tomorrow at home.

  3. dunnbball says:

    Scaled in 29:33

    135 lbs & 15 PU’s each round

  4. Robert S. says:

    33:09 as rx’d

    God speed Sgt Roy!

    Great WOD and great energy at the 9 am today. Plus, a little KB clinic after the WOD to prepare us for the Faction Games.

    P.S. a 1.5 pood KB snatch is heavy……

  5. Robert S. says:

    Paleo Ice Cream recipe for these hot days:

    2 cans coconut milk
    2 apples sliced thinly
    “crap load” of cinnamon
    dash of nutmeg

    Simmer over medium heat covered until the apples are tender. Puree in a blender or food processor. Place in an air tight container and freeze.

    You can play with flavors, too. A little vanilla or cocoa powder for chocolate. I added some raw cacao nibs to mine.

    Also, to help thicken it a bit I added a tsp of xanthan gum, but I think coconut oil may work for this, too.

    You may need to zap it in the microwave for 30 or 40 seconds after it is fully set up, as this will not be as soft as regular ice cream. ENJOY!!!!

  6. Tasha W says:

    Pregger version of “Roy.” Still sweated my ass off and felt awesome for a few hours after! Love that high you get after a good WOD!!

    24:34, scaled to 90lbs, step ups, and ring rows. Little bit of waiting on rings, but I felt awesome and just pumped!

  7. Emily D. says:

    Did half Roy today since I haven’t eaten a real meal in days and could possibly have surgery in a few days 🙂
    105# 20″ box

    27:something……sweat was in my eyes.

    I probably should have rested today but that just makes me feels worthless and sicker…..felt good to sweat!!!! I had ZERO energy…….

    Oh and I left my wedding band…don’t anyone be swiping my symbol of love off the shelf 😉

  8. tracey says:

    Hello from Ft. Rucker. I did box back squats 3 x 6…..hamstring curls with heel pull.
    Then played with kb overhead squats.
    Finally 400 m x4 rounds…rest in between time it took to do ea. one.

  9. Josh Kennedy says:

    From an undisclosed location, scaled to:
    Deadlift x15 135#
    Box jumps x20
    Pullups off box x25
    5 rounds


  10. Patrick says:

    Hope it doesn’t make me a puss,
    but I ain’t jumpin’ on those boxes.
    Seen too many injured.
    They’re for steppin’ or sittin’

    33:55 scaled to 20″ step ups