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CrossFit Journal

Operation Phoenix Widget

26Apr10

PAUL

Pittsburg Police Officer Paul John Rizzo Domenic Sciullo, 36, was shot and killed in the line of duty on April 4, 2009.  He was engaged to be married.

5RFT

50 Double Unders

35 Knees to Elbows

185lb Overhead walk, 20 yards

 

 

25Apr10

Team Workout

150 Pushups

150 Lunges

150 KB Swings

150 Pullups

Teams of Three, FT

 

24Apr10

135lb Hang Power Clean, 15 reps

Burpees, 15 reps

3RFT

 

23Apr10

Row 500m

rest 3 minutes

4RFT

 

 

 

 

23Apr10

AMRAP in 12 minutes

50lb Pullups, 3 reps

50m Sprint

handstand pushups, 5 reps

21Apr10

Clean each minute on the minute for 15 minutes

*in between each 25 situps*

20Apr10

100ft. Lunges

50 Squats

25 Back Extensions

3RFT

 

19Apr10

McGee

Cpl. Ryan McGhee, 21, was killed in action on May 13, 2009, by small arms fire in Central Iraq.  He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA.  This was his fourth deployment, his first to Iraq.  He is survived by his parents and fiance.

275lb Dead Lift, 5 reps

Push Ups, 13 Reps

Box Jumps, 9 Reps

AMRAP in 30 minutes

 

 

 

15Apr10

Snatch Balance

1 – 1 – 1 – 1 – 1 – 1 – 1

 

14Apr10

FILTHY FIFTY

50 Box Jumps

50 Jumping Pullups

50 KB Swings

50 Walking Lunges

50 Knees to Elbows

50 Push Press 45lb

50 Back Extensions

50 Wall Ball

50 Burpees

50 Double Unders

FT

*So, lots to say.  Great WOD, everyone really pushed it!  Love Nadia doing her yoga ball, the girls look great in the new CrossFit Corps gym wear and dont you all love Mercedes WOD, walking the baby in the stroller (note to self:  don’t drink the night before a CrossFit WOD!)  You too could have met Pukie, Mercedes!  Lyann joined us for the first time and kicked ass!  And, of course, gotta love a teen who’s proud of the puke!!  Looks like you puked up your Chick-fil-A!