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Work Out of the Day

  • 03AUG

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    8/3/15 Nutts

    8/3/15 Nutts

    Hero WOD Nutts

    Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

    http://www.crossfit.com/mt-archive2/005448.html

    10 HSPU

    15 DL #255/175

    25 Box Jumps 24″/20″

    50 Pull Ups

    100 Wall Balls #20/14 10’/9′

    200 DU (400 SU)

    400m Run

    #Unbreakable

 

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  • 29JUN

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    UNBREAKABLE GAMES #WOD 3 & 4

    UNBREAKABLE GAMES #WOD 3 & 4

    UNBREAKABLE GAMES

    WOD 3: Unbreakable WOD

    We’ve never put the Unbreakable WOD into a competition. Normally it’s for individuals, but this time it’s for teams. One partner works while the other rests. Resting partners need not do anything! Scales are listed below as necessary.

    23 minute time cap.

    10 Pull ups

    20 Power Cleans #96/65

    30 Shoulder to Overhead (Any press or jerk) #95/65

    40 Toes To Bar (Scale = med ball ab-mat sit-ups #20/14)

    50 Front Squats #95/65

    60 KB Swings #53/35 (American)

    70 Dead Lifts #95/65

    80 Calorie Row (Dampener set at 5.5/4.5)

    90 Hand Release Push-ups

    100 Double Unders (Scale = 200 Single Unders)

    150 Burpees

    After WOD 3 / Day 1, we will rank all teams and reseed athletes for heats. After WODs 3, 4, 5, and 6, seeding and heats could change based on performance. The Finals will be for the top 4 teams, and the points will be doubled for it as well.

    WOD 4: 10 minute AMRAP

    One partner works, while the other “rests”. “Resting partner” holds a barbell in the front rack (think standing front squat) while the other athlete completes reps. Weight = #135/85. Scaled weight = #95/65

    AMRAP of

    20 wall balls #20/14 at 10’/10′

    20 Russian KB swings #53/35, at eye level or higher

    Scaled

    wall balls at #20/14 at 10’/9′

    swings at the same weight

    Score = total reps completed. Reps will not count until an athlete has secured the barbell in the front rack.

    #Unbreakable