Well this is getting bad.

SATURDAY 111231

“Dae Han”

Three rounds for time of:
Run 800 meters with a 45 pound barbell
15 foot Rope climb, 3 ascents
135 pound Thruster, 12 reps

Chris Spealler 17:46, Dave Leys 21:32. Post time to comments.

U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, Washington, died on March 12, 2011 in Wardak province, Afghanistan, from wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife, Mi Kyong, daughters Niya and Sadie, parents Joseph and Bonnie, and siblings Katie and Saejin.

Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.

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Answers to frequently asked questions can be found in the Beginners forum.

Big Dawgs
As rx’d

Women - 95 pound thruster

Pack
Three rounds for time of:
Run 800 meters with a 45 pound barbell
15 foot Rope climb, 3 ascents or 6 beginner rope climbs
95 pound Thruster, 12 reps

Women - 35 pound/ 65 pound

Puppies
Three rounds for time of:
Run 400 meters with a 10-20 pound barbell
BeginnerRope climb, 3 ascents
15-25 pound Thruster, 12 reps

Tuesday 27th
WOD 111226 Rx’d
20 mins AMRAP:
18 Box jumps 24”,
15 TTB,
12 Pull ups
Score: 5 rounds + 18 box jump + 13 TTB

3 days off

Saturday 31st
AM: WOD 111227 (Pack)
5 RFT of:
9 DL 95lb,
6 Hang power snatch 95lb,
3 OHS 95lb
Time: 9:44

PM: WOD 111229 (Pack) Hidalgo
1 mile run,
2 mins rest,
20 Squat clean 95lb,
20 Box jumps 20”,
20 Lunges w 25lb plate overhead,
20 Box jumps 20”,
20 Squat clean 95lb,
2 mins rest,
1 mile run
Time: 34:06 (9:39+2:00+9:42+2:00+10:45)

Taking today and tomorrow off due to shoulder pain durning pull-ups and from when putting a jacket on and taking it off. I figure id rather be safe than sorry.

REST DAY!

Power Snatch 1 RM
32.25kg PR
One Arm Dumbbell Rows 3 x Max Reps
12kg 15,16,16

5 rounds
3 Power Snathes
3 Snatch Pulls
3 Power Snathes
Rest 2-3 mins between sets

25kg-1st time with snatch pulls, a bit messy!!!

Mobility

SATURDAY 111231

“Dae Han”

Three rounds for time of:
Run 800 meters with 2x10kg KB
10 alt hand heaves
40kg Thruster, 12 reps

41:53.

Hidalgo - RIP - WOD from THURSDAY 111229

Puppies
Run 600m
Rest 2 minutes
20 Box jump, 10” box
20 Walking lunge steps
10 pound dumbbells Squat clean, 20 reps
20 Box jump, 10” box
10 pound dumbbells Squat clean, 20 reps
Rest 2 minutes
Run 600 m

Messed up the order a bit, was outside and forgot to do the squat clean before the initial set of box jumps

19:20

“Griff”

Wu: F & J, skips, stretch

Wod:
Griff
16:22

R.I.P Travis Griffin

Co:  stretch

Travel, no acess to gym.

To all and everyone, a Happy new year. Thank you for this forum, Metric, GD, TP (and all of you who keep this forum up)!

R.I.P Dae Han Park

At West End Crossfit:

12 minute AMRAP

20 double unders
11 push ups
20 kettle bell swings—1.5 pood
12 walking lunges

3 rounds + DUs, pushups and 9 KB swings.

BC Day #31

Off to family wedding, so may not have time for this one today, but will hit it as hard as I can when I have time to do it right

Puppies
40 burbees (Run 600-800 m)
Rest 2 minutes
35 pound Squat clean, 20 reps
20 Box jump, 19” box
20 Walking lunge steps 15 lbs
20 Box jump, 19” box
35 pound Squat clean, 20 reps
Rest 2 minutes
Jump robe x 600 (Run 600-800 m)

20:25

Ci: stuff

WU:
part A:
4 rounds 15 seconds of each
jumping jacks
squats
mountain climbers
jump squats

part B:
4 rounds 15 second holds of each
plank
superman
flagpole left
flagpole right

part C:
10-15 mins of practical movement focusing on clean and jerk

WOD:
10, 9, 8….3,2,1
Clean and Jerk 155#
Burpees
Pull-ups

time: 22’59

$out: lay on floor and try not to explode

Active Rest Day

warmup:
10x
squats w/25# plate
TTB(20)
KTE
good mornings
kb swings
grasshoppers
5x16.5#snatch
5x16.5#cleans

OHS Practice
5x16.5, 45, 55, 65, 75#(f)

Recon Ron
Step 8/12: 5-4-3-2-2

Run
3x400m

Shoulder Press 1RM test
55.5kg PR / 56kg PR

First time testing my press after shoulder injury last spring. Went pretty well.

No metcon today. There’s gonna be lots of dancing after midnight, don’t want to spoil that because of ‘sore legs’ or anything stoopid.

Happy New Year everyone!

111231
RX:  “Dae Han”
Three rounds for time of:
Run 800 meters with a 45 pound barbell
15 foot Rope climb, 3 ascents
135 pound Thruster, 12 reps

ACT:  3 ronds for time of;
Run 0.5 miles on treadmill 5% incline
10 pull-ups
95lb. thruchsters, 8 reps
Time:  23:14