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CrossFit Journal

Operation Phoenix Widget

29&30Jun10

ARNIE

Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.

With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

 

 

 

 

 

28Jun10

Helen

400m Run

21 Swings

12 Pullups

3RFT

 

26Jun10

Four Corners - pictures to follow!

Box Jump, 10

50m Sprint

Burpees, 10

10m Sprint

med ball cleans, 10

50m Sprint

Thrusters, 10

10m Sprint

*AMRAP in 25 minutes

*  Teams of two, both sprint together, partners alternate performing each exercise while the other rests.

25Jun10

40 Double Unders

30 Box Jumps

20 KB Swings

5RFT

 

24Jun10

Over Head Squats

1 – 1 – 1 - 1 – 1 – 1 – 1

23Jun10

4RFT

10 Box Jump Burpees

Plank Walk  10m

20 Partner Situp Med ball toss

Plank Walk 10m

10 Box Jump Burpees

Plank Walk 10m

20 partner situp med ball toss

plank walk 10m

*Nate joined in on the adult class and kicked some butt!  Way to go Big Man!

 

22Jun10

RJ

Veteran LAPD Officer and United States Marine Corps Reservist Sergeant Major Robert J. Cottle, 45, was killed by an IED while on patrol in southern Afghanistan on Wednesday, March 24, 2010.  He joined the Marines at 18 and LAPD in 1990.  He is survived by his wife Emily and 4 month old daughter Kaila.

Run 800m

15ft rope climb, 5 ascents

50 Pushups

5RFT

 

21Jun10

5RFT

45lb Barbell Over Head Walking Lunge, 50ft.

21 Burpees

*Welcome to Colin and Alex, hope to see you both back soon!

 

18Jun10

15 – 12 – 9

Double Unders

Burpees

Wall Ball

KB Swings

Box Jumps

Ab Mat Situps With Wall Ball

Pullups

Turkish Getups

*Today we had Lisa, Whit and Angelina visit us and they smoked through Domino!  Hope you had fun.  Elvin also worked out with us and met Pukie, awesome!

 

17Jun10

3RFT

10 Muscle Ups

10Forward Rolls

20 Pistols

20yd. Hand Stand Walk