WOD
“Paul Peña”
7 Rounds:
100 Meter Sprint
19 Kettlebell Swings (70/53)
10 Burpee Box Jumps (24/20)
Rest 3 Minutes
Post Time to Comments.
About Paul Peña
Army Captain Paul Peña, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Peña was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina.
Peña participated in the Junior ROTC program at San Marcos Baptist Academy and later graduated from the U.S. Military Academy at West Point. He maintained his fitness with CrossFit workouts and particularly enjoyed running, burpees, push-ups and pull-ups. He is survived by his mother, Cecilia.
BARBELL CLUB
Clean and Jerk
4 x 3 reps w/empty bar
Clean Deadlift
5 x 3 Reps
Single Leg Hip Extensions
3 x 8 Reps each side
Reverse Flyes
3 x 8 Reps
2:01 / 2:00 / 2:06 / 2:19 / 2:31 / 2:31 / 2:28 Rx
Total Time – 33:56 Rx
All unbroken.
2:12/:11/:17/:16/:20/:25/:18. 34:00 total. 35#. Unbroken. Slight soreness in forearm but first kbs in a while.
2:46 / 2:43 / 3:04 / 2:57 / 3:12 / 3:03 / 2:47
35# KBS to eye height, box jumps (no burpees but all jumps!)
Awesome!!!!
Nice job on the Jumps!
That’s so awesome Lisa!
Lisa, great work! Someday I’ll get there!
2:12/2:04/1:58/2:00/2:06/2:22/1:56
Total time 31:40 Rx, all unbroken
Realized after I only took 2 minute rest after round 5
2:34, 2:38, 2:35, 2:58, 3:02, 3:08,2:34 44# rounds 2,4,6, 35# all others
2:25/2:13/2:19/2:42/2:27/2:30/2:32
44# (rounds 2 and 4 @35#–sharing the 44#)
3:47 /3:24 /3:42 /4:17 / 3:16/ 3:47 /3:19 finished after time cap 43:32 35# 1/2 jumps 1/2 stepups ( hesitate way too long on jumps)
2:15,2:35,2:22,2:16,2:16,2:15,2:11 53#
2:23/2:17/2:19/2:29/2:13/2:14/2:13 -#26 unbroken so prob should have done 35
2:31/2:21/2:32/2:28/2:32/2:30/2:28
#53 to eye height (shoulder) all unbroken
1:52/2:03/2:03/2:03/2:05/2:09/2:02 rx
I showed up and participated today. I may have only done 6 rounds.
Row/53#/step ups. Woof!
2:20/2:16/2:17/2:16/2:10/2:11/2:11 26# KB
1:57 / 2:06 / 2:10 / 2:13 / 2:14 / 2:10 / 1:53 Rx
2:15/2:18/2:46/2:49/2:46/2:46/2:59 done in 36 something. Rx weight and burps/jump But rowed instead. First 2 rounds unbroken.
2:14/ 2:14/ 2:24 /2:24 ?/ 2:28 ? /2:30 ?/ 2:35 RX
Cant remember exact times in the middle but know they gradually climbed first and last are correct. KBs crushed me.
1:41/1:38/1:35/1:34/1:37/1:37/1:32 – I think. doing this from memory which is swiss cheese right now.
Scaled down due to hip – Run/44#KB/push ups
Partial barbell afterclass
2:23/2:24/2:38/2:31/2:34/2:32/2:34
35# unbroken
2:07/ 2:15/ 2:22/ 2:37/ 2:48/ 2:44 Rx, unbroken
Dusty I snickered when I saw your 2 min rest after round 5. Then I did the exact. same. thing. #karma
2:07, 2:04, 2:07, 2:09, 2:04, 2:12, 2:10
44#, all unbroken
2:19 round 1 – then there was a bunch of math and stuff , fair to say a range of 2:20-2:40 rounds with a total time of 34 something. 53# kettle all unbroken.
Special place in my heart for Hero WODs – was in Afghanistan 3 months after CPT Pena died. Heroes only die if they’re forgotten…. RIP brother.
Really liked this workout… 2:16, 2:18, 2:40, (then a self inspiring message of “CAN” written in chalk which produced a best round time of 1:51 for round 4), then the wheels came off.. Back to the 2:40 – 2:50 Mark for the last three rounds which included some “angry burpees”… 53# unbroken which makes me think I could have done 70#…
Finished up the movement challenge with a final 1K row.
And line of the day may have been (in a whisper…) “psst, those are sit ups…”
12:30 class crushed it! 🙂
1:52 / 1:57 / 1:59 / 1:58 / 2:01 / 2:09 / 2:03 rx
What a WOD. RIP Peña. Thanks for your service.
1:47 / 1:57 / 2:02 / 2:17 / 2:13 / 2:18 / 2:06 – Rx (Unbroken)
2:10/ 2:12/ 2:14/ 1;46/ 2:00/ 2:01 – row for run and 5 burpee/ box step ups. Oh, and 26# KB.
2:04/2:04/2:05/2:05/2:03/2:03/2:02 rx