- Coach Dave will be down (YAY) for couple days and he will be around watching over evening classes.
- Featured Image – USAF SSgt Timothy P. Davis – HERO WOD “DT” (Image courtesy of CrossFit, Inc)
- Featured link – Check out the few event announcements for the Reebok CrossFit Games http://games.crossfit.com/workouts/games
- .
- Trigger/Warm-up/Mobilise/Activate
- .
- 1a) Hero WOD “DT”
- In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.
- Timothy is survived by his wife Megan and one-year old son T.J.
- First posted 13 April 2009
- .
- Complete Five rounds of the following for time:
- 155 pound (42 kg / 70 kg) Deadlift, 12 reps
- 155 pound (42 kg / 70 kg) Hang power clean, 9 reps
- 155 pound (42 kg / 70 kg) Push jerk, 6 reps
- .
- Score = Time
- .
- then…
- .
- 2) Strict Pull-up’s
- 10-8-6-4-2-1
- .
- *Rest precisely 60 sec btwn repeats
- .
- Score = Max Load on each set (i.e. BW plus ?kg)
- .
- Cool-down/Trigger Ball/Foam Roll/Stretch