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Saturday, July 19 2014

Posted by Mandee on July 18, 2014   |   7 Comments

rowing

 

 

WOD:

A. Spend 15 minutes working on and setting up muscle up and HSPU areas

B. “Nate”

20 minute AMRAP of:

2 muscle ups

4 HSPU

8 KBS 32kg/24kg

 

SOC-Nate-Hardy-th.jpg

Enlarge image

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

We’re asking the CrossFit community to make donations to the “Nate Hardy Memorial Fund” in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

 

CFHSV Running & Endurance WOD:

“Rolling Thunder”
Perform the following never walking and continue to move/roll along.
Run 400m warm-up pace (70%)
Run 400m fast (90-100%)
Run 400m recovery pace (60-70%)
Run 200m fast (90-100%)
Run 200m recovery pace (60-70%)
Run 400m fast (90-100%)
Run 400m recovery pace (60-70%)
Run 800m fast (90-100%)
Run 400m recovery (60-70%)
Run 400m fast (90-100%)
Run 400m recovery pace (60-70%)
Run 200m fast (90-100%)
Run 200m recovery pace (60-70%)
Run 400m fast (90-100%)
Run 400m recovery pace (60-70%)
meet at CFHSV at 8am

7 responses to “Saturday, July 19 2014”

  1. Kodi says:

    10+9 RX

  2. Paul D says:

    9 + 1 Rx
    Here’s to Nate Hardy…rest in peace brother. We will see you on the other side.

  3. Bradley F says:

    12+10 Rx

  4. Nathaniel says:

    16 + 4 rx

  5. Mimi says:

    8+6 w/ DPBPU