CINDY

5 Pullups

10 Pushups

15 Squats

AMRAP in 20 Minutes

BULGER

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth. 

Ten rounds of:

• Run 150 meters
• 7 Chest to bar pull-ups
• 135 pound Front squat, 7 reps
• 7 Handstand push-ups

Forrest

U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan when the helicopter he was in crashed. He is survived by his wife Ana, his son Luke, his parents, Sue and Richard Leamon, and his sister Heather. 

Knees to Elbows, Tire Flip with Jump Through

 
12 Knees-to-elbows
5 Tire Flip Jump Throughs
10 Knees-to-elbows
5 Tire Flip Jump Throughs
8 Knees-to-elbows
5 Tire Flip Jump Throughs
6 Knees-to-elbows
5 Tire Flip Jump Throughs
4 Knees-to-elbows
5 Tire Flip Jump Throughs
2 Knees-to-elbows
5 Tire Flip Jump Throughs
4 Knees-to-elbows
5 Tire Flip Jump Throughs
6 Knees-to-elbows
5 Tire Flip Jump Throughs
8 Knees-to-elbows
5 Tire Flip Jump Throughs
10 Knees-to-elbows
5 Tire Flip Jump Throughs
12 Knees-to-elbows
5 Tire Flip Jump Throughs

Cash Out: 10m Plank Walk, 1 minute plank hold x4

MARY

5 Hand Stand Pushups

10 Pistols

15 Pullups

AMRAP in 20 minutes

“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.

With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.

The price of freedom, and its worth, is found in Michael�s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

Post time to comments.

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

FT

3 rounds of:

Dead Lift, 3 reps

Max reps Hand Stand Pushups

5RFT

Row 500m

Rest 3 minutes

Squats

3-3-3-3-3

Team Log WOD

 

Teams of two perform each exercise as a group x2.

Log Flip with Diagonal Jump

Log Situps (till teams are finished with drag and/or flip)

Log Drag with Walking Lunges

Dead Log Squat (till teams are finished with drag and/or flip)

CASH OUT:  Teams of two or three run400m while carrying log and  overhead press from shoulder to shoulder.

* Today we had five newbies try us out!  Welcome to Jerry, Stacey, Heather, Brandon and Alex, you all did a great job and we hope to see you back soon!!*