WOD Thursday June 25th

Warm up: 2 minutes on a thing / X walk / Banded good mornings

  1. Front squat: 3 x 4 @ 85%

2. Tabata intervals for these 4 movements

Score is lowest round per movement

1. Seated plate presses 15 / 35 lbs ( Touch end of plate to your lap at the bottom of each rep )

2. Jumping lunges

3. Hand hops on and off of a 45 lb bumper plate – 1 hop on and off = 1 rep

4. Kettlebell jumps @ 2 / 1.5 pood

WOD Wednesday June 17th

Warm up: 2 minutes on a thing / empty barbell thrusters / 20 walking lunges

“Daniel”

  • For Time
  • 50 Pull-Ups
  • 400 meter Run
  • 21 Thrusters (95/65 lb)
  • 800 meter Run
  • 21 Thrusters (95/65 lb)
  • 400 meter Run
  • 50 Pull-Ups

CrossFit: Forging Elite Fitness: Thursday 060615

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday, June 8th, 2006.

“With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.”

The “Daniel” Hero WOD was first posted on crossfit.com as the workout of the day for June 15, 2006 (060615).