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CrossFit Journal

Operation Phoenix Widget

Memorial Day 2010

NUTTS

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1PPCLI), based in Edmonton, Alberta, serving as a member of the 1PPCLI Battle Group was killed by an IED that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25km southwest of Kandahar City on December 23, 2009.  He is survived by his parents Richard and Ethel.

 

29May10

150 Ropes

25 Mountain Climbers (4ct)

25 Pushups

4RFT

 

Memorial Day WOD

We will be doing a Memorial Day Workout at 9:30am on Monday the 31st.  Hope to see everyone there.  Lets remember those who gave the ultimate sacrifice for our freedom!!

28May10

Iron Legs

25 Pushups

50m Sprint

100 Weighted Lunges

50m Sprint

3RFT

 

 

27May10

Warm Up

10 Pushups, 10 Pullups, 10 Squats, 10 Situps, 3 rounds

4RFT

10 Squats

10yd Plank Walk

10 Situps

10yd Plank Walk

End Game

100yd running med ball toss with partner, Relay 50yd med ball run, switch to partner x2, 100yd high knee skipping

*Today we had the pleasure of working out with Nate!  Wow, what a strong kid, a CrossFitter all the way! 

 

 

25May10

Warm Up

 pushups, pullups, squats and situps

3RFT

Hurdle jumping

Agility Dots x2

10 Squats

run 10 yds

10 Pullups

10 Tuck Jumps

End Game

4 rounds of Red Light, Green Light

*Today Makenzie joined us and did an awesome job!  She is definitely a CrossFit girl!

 

27May10

GRIFF

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle.  He is survived by his son Elijah.

800m Run

400m backwards run

800m run

400m backwards run

FT

 

26May10

3RFT

60 second L-sit

45lb Barbell good mornings, 30

Ab Mat situps, 60

25lb plate Back extensions, 30

 

25May10

FRAN

21 – 15 – 9

Thrusters

Pullups

FT

 

24May10

JT

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, Va. who was killed in Afghanistan in July 2005.

21 – 15 – 9

Handstand Pushups

Ring Dips

Pushups

FT