WOD:
“Ship”
9 rounds
7 squats cleans 185/130
8 burpee box jumps 36″
Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.
WOD Demo with Ute CrossFit East Draper by Again Faster Equipment – video [wmv] [mov] [HD mov]
Ashkan!!!!!! It’s Tracey and Tracy!
Rauer hacked my phone last night 🙂
35:20 RX
Orange Beach CrossFit
Partner WOD
100 GTO 95 pounds
800 meter Run
150 Box Jumps 24 inch
800 meter Run
Rx – 16:17
Great job Mac!
This was one of the tuffest hero wod’s I’ve ever done. I needed 40 min. to complete it.
7 rounds +13 reps at 35min. scaled.
1st round rx’d at 130#
then I dropped to 125#. 30″ burpee box jumps.
Next time I will go rx’d and complete it.
R.I.P. SHIP.
Anyone that completes this WOD Rx is a Hero in my book. Everything a Hero WOD should be. This one is right up there with Murph on the gut check meter. Classic Crossfit. Great having OKDB in the box. Awesome day.
WOD @ Fire Station: 1 minute ME slapping pushups
(Both palms must slap chest)
Rest 1 minute
8 minute AMRAP of:
16 KB snatches(8 L/8R) 45#KB
12 Dumbell thrusters(50# db)
8 Burpee Box Jumps 24″
Rest 1 minute
1 minute ME slapping pushups
Total reps: 98