Tuesday 170404

U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms fire while conducting combat operations in Paktia Province, Afghanistan, on Sept. 21, 2013.
Nevins was assigned to Operational Detachment Alpha 9521, Bravo Company, 5th Bn., 19th Special Forces Group, based in Fort Carson, Colorado. His friends remember him as a cut above when it came to fitness. He enjoyed hiking and running outdoors, as well as the full gamut of CrossFit movements, from Olympic lifting to gymnastics. He is survived by his mother, Victoria; father, William; fiancée, Julie Huynh; and sisters, Maeve and Raven.

The focus of this week is to have FUN!!  It is Spring Break!  It has been a grueling OPEN and 12 weeks for those in the nutrition challenge.  All WODS this week are going to be partner WOD’s.  Have fun with them!!  We will be awarding a prize a day for the team that had the best time and the team that had the most fun. It does not matter if it was scaled or RX, show the best spirit, have a great time and possibly be the winner.

Monday’s Winner is:  Charlie J for walking into his first class after foundations and was partnered up with Troy for the WOD  . Charlie killed his first partner WOD!! Welcome Charlie!!  A shout out to our twinning couple and Swole sisters!! Charlie, be sure to pick up your prize.

Dynamic Warm-Up – Mobility
Prepare to for..

WOD: “Liam” x 2
Run 800 meters with a 45-lb. plate (1 or 2 plates per team)
100 toes-to-bars break up anyway
50 Front squats  155/135, 135/115, 115/95
10 ascents rope climbs, 15-ft (1 peg board = 2 rope climbs)
Run 800 meters with a 45-lb. plate
Partition the toes-to-bars, front squats and rope climbs as needed.
**Start and finish with the run.

* Scale weight, rep scheme and movement accordingly to maintain intensity with good mechanics through rounds.  Ask your coach for help.

COOL DOWN

ABOVE AND BEYOND, Extra Credit

De-load week and have fun training with a partner:

Leave a Reply