• 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