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Saturday, December 15 2012

Posted by Mandee on December 14, 2012   |   8 Comments


Come help us celebrate Robert Simmons as he and his family prepare to embark on a new and exciting adventure that will take them all the way to

Uijeongbu, Korea!

Robert has been a member of the CrossFit Huntsville community and staff for many years, and his presence in the gym will most definitely be missed!

Best of luck Robert!! We love you!

 

In Robert’s honor, we will be conducting…

 

“The Firefighter Phantasm”

 

In this workout you will be saving 5 lives! Each round complete equals one life saved, so it is a total of 5 rounds. If you move too slow, people will die. Gear up and Good Luck!

Firefighter options for this WOD are: Fire Captain, Fire Lieutenant, Fire Sergeant

 

WOD:

5 rounds for time of:

200m Firefighter sprint

10 Firefighter cross grip pull ups (Capt: shoulder to bar, Lt: chin over bar, Sgt: banded)

15 Firefighter stair climbs: box jumps/step ups (Capt: 24″, Lt; 24″/20″, Sgt: 20″/12″)

15 Firefighter axe grip KBS (Capt: 32/24, Lt: 24/16, Sgt: 16/12)

20m Firefighter body drag: walk a barbell (Capt: 185/125, Lt: 145/105, Sgt: 95/65)

5 Firefighter body board loads: power cleans (Capt: 185/125, Lt: 145/105, Sgt: 95/65)

 

REMINDER:  We will be having a regular WOD at 8am

Our tribute WOD to Robert will start at 9am and conclude by 11am. Please be on time! 

 

8am WOD:

25min AMRAP

5 pull ups

10 barbell push ups

15 back squats 95/65

20 ab mat unanchored sit ups

8 responses to “Saturday, December 15 2012”

  1. Tracey says:

    ROBERT!!!!!!!

  2. James Stranahan says:

    Robert, you and your family will be missed! Wish I could be there for your tribute WOD!!

  3. Don says:

    Robert,
    I had thought to make it this morning, but work has interferred with my plans. Best to you and your family. Indeed, you will be missed!

    Don

  4. Clair Lee says:

    Robert, I sure hate I could not be there this morning! You’re presence at CFHSV is going to be greatly missed!

  5. Mandee says:

    So much fun honoring Robert and tackling the Firefighter Phantasm! Awesome job to everyone who came out and saved lives 🙂 as always, fantastic programming Dennis! Robert, we love you and will certainly miss you!!!

  6. Justin says:

    29:01
    That was tough

  7. Robert S. says:

    I had a fantastic time today knocking out the “Firefighter Phantasm!” Thanks to everyone who came to WOD with me. It really means the world to me to be around such awesome people! Thanks to Coach DB for programming an awesome WOD.

    My time: 29:22 at the Fire Captain level. Huge push from Justin. He’s a beast!

  8. Tracey says:

    Wow! What a great wod for a even greater dude! I LOVE YOU MY FRIEND! Please keep in touch, and enjoy the forgein countryside:)

    Rx’d on Roberts wod: 30:55. Tennis elbow is all kinds of mad!!!!!!