NEWS
- TEEN CLASSES: Tue, Wed and Thurs at 4:30pm. First class is FREE!
- RISE-N-GRIND: Starts THIS SUNDAY 9/10 at 8am
- YOGA: Start THIS SUNDAY 9/10 at 9:15am
WOD
“Whitten”
5 Rounds:
22 Kettlebell Swings (70/53)
22 Box Jumps (24/20)
Run 400 meters
22 Burpees
22 Wall ball shots (20/14)(10/9)
Whitten
Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.
Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.
This is not spam
53:36 44# KB (22, 12/10,
8/7/7, 8/7/7, 12/10) 12#wb (sets of 5 and 6)
At 50:00 — 4 x 22 KBSs (1 x 44#, 3 x 35#), 4 x 22 BJs 20″, 4 x 400m, 3 x 22 WBs (1 x 16#, 2 x 14#)
RIP Captain D. Whitten
~47:19 with 53lb kb
El Guapo
4+30. 70# kbs but Russian.
Short break in there too
42:44 Rx
RIP Capt. Whitten
47:43 rx
43:46.
Rounds 1-3: 44#/jumps/burpees/14#WB
Rounds 4-5: 35#/step ups/push ups/ air squats (onset of vertigo issues)
41:13 Russian swings 53#, 16# wbs
4 rounds at 50 min.
49:47 rx. Great energy at the 9am! RIP Whitten.
41:13 Rx
RIP Whitten
Sorry to miss this workout. One of the first heroes that got me hooked on crossfit. Dusty this is an amazing time. Great work dude!
4+9 26# KB/10# WB/StpUps – big win today on managing lower back which has been a bear lately on Wall Ball/Box Jump combos.
At Crossfit CD- Pleasant Grove, Utah. The sunrise over Rocky Mountiakns is a nice sight to wake up to on my way to the box.
The Seven:
7 HSPU
7 Thrusters (135)
7 knees to elbows
7 deadlifts (225)
7 burpees
7 kbs (70)
7 pull ups
For time- with a partner.
20:36
4+27 rx
Modified this for a beach WOD
5 rds
22 push ups
22 squats
22 burpees
22 sit ups
1/2 mi swim
RIP Whitten!
47:13 w/35#kb and 12# wb
47:56 Rx – RIP Brother….
48:something.
11 35# right arm only kb to eye height
22 box jumps (all jumps)
400 run
11 burpees
22 squats with 14# ball
4+13 30cal bike for run
11/23/17 – Midcoast Crossfit, Old Saybrook, CT – 41:22 Rx