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Thursday 24 February 2011

Posted by The Coach on February 23rd, 2011

WOD
“Roy”

5 rounds for time of:
100kg Deadlift, 15 reps
24″ Box Jump, 20 reps
Pull-Up, 25 reps

Post time to comments

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia. First posted on crossfit.com 27 July 2010

16-year old Dana representin' in the "Helen" Challenge

 

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5 Responses to “Thursday 24 February 2011”

  1. The Cell said

    AAAAAWWWWHHHH my girl.

    Sx

  2. The Cell said

    Good to see you rockin and rollin Dana! Proud of you girl!

    🙂

    In Melbourne on transit, thought I would visit our good friends at CF Victoria, Adam and the guys there are always very hospitable.

    Warm up:
    Mobility drills
    10 x pull ups (butterfly)
    10 x push ups
    10 x wall ball
    10 x 24kg Russian swings
    10 x ring dips
    1 x no feet rope ascent
    10 x OHS with bar
    Mobility drills

    Then:
    Back squat
    3 x 8 @ 80kg

    Then:
    4 RFT of:
    125kg Deadlift, 6 reps
    Ring dips, 12 reps
    Double unders, 40 reps
    TIME = 6.16min

    5min intermission

    4 RFT of:
    Handstand push ups, 6 reps (1 x abmat)
    Chest to bar pull ups, 8 reps
    32kg Russian swing, 10 reps
    TIME = 4.46min

    Mobility work

    SS

    *Looking forward to seeing everyone, be safe and see you soon!

    🙂

  3. Laila said

    Yay!! Welcome home Stef! Looking forward to seeing you and hearing all about your adventure.

    W/Up: 800m run & mobility

    WOD: 60kg deadlift & red band
    Forgot to write my time down. I think it was just under 25 min.

    Am trying to mix up my training times…keep my body in a state of readiness to anything I throw at it. I have a huge respect for the athletes who train at lunch time in the heat of the day. The air is thicker, the heat hits hard and the extra element makes WODs even more challenging. Really enjoyed working out with Bliss & Mike, both so inspiring. Looking forward to more sessions with you both. Thanks Storm for all your efforts in the last couple of weeks while the boys were away. 🙂

  4. Vicki said

    What a hand ripper! Chunks missing, chunks I say!
    Took it light today – Thursday seems to be my “hump day” and am feeling really worn out. So bloody Roy messed with my head a bit, but that makes it even more fun 😉
    Kudos Storm, it’s been awesome, and the new tunes ROCK!

  5. Pete Yeates said

    AM = Row 2 minute intervals with 1 min rest x 5 – spm = 16, damper setting = 1, averaged 469m per 2 min.

    PM = Squat 45,65,77.5kg -KB Press 20.5,20.5,20.5kg – Double 24kg KB Thruster – Handstand hold

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