Happy Veterans Day to all who have served, past and present. As we take this day to celebrate our service to this great country, lets take a few minutes to pay tribute to those teammates who can't be with us anymore.
"Nate"
Max Rounds in 20:00
2 Muscle-Ups (Sub: 2 Pull-up, 2 Dips)
4 HSPU
8 KBS (56/35)**Rx is 2 pood- we only have one in the gym, so you can fight over it**
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SOC Nate Hardy
With Veteran's Day on Wed, we will be dedicating the majority of the week to our fallen heroes. We continue with:
"Michael"
3 Rounds
800M Run
50 Back Extensions
50 SIt-ups
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"Crazy Eyes" Ken
"Tillman"
7 Rounds:
7 Dead-lifts (315/185)
200M Run
15 Pull-ups
**Take a :45 rest between each round, each round is timed individually.
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21-15-9 OHS (124/80)
42-30-18 KBS (53/35)
30-25-20 Ring Push-ups
Complete 21 OHS then 42 KBS, then 15 RPU, then 15-30-25 then 9-18-20.
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In an effort to encourage the legions of CFC followers to post their times and integrate into our family, we have opened a CFC Facebook site. Please use this forum to post your times, thoughts, make fun of Dave K, or whatever. Since our community extends far beyond the Coronado zip code, I thought a more open forum would encourage greater participation. And as usual, if it is not a tremendous success everyone will be punished (I am looking for an excuse to break out the Plank Revolution v2.0). Cheers, and have fun.
5 Rounds
7 Push Jerk (155/80)
15 KTE
12 Pull ups
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Clean 80% 3r, 75% 3r x 2s
Snatch Balance 80%
3r, 75% 3r x 2s
Snatch Pull 80%
3r, 85% 2r, 90% 2r, 85% 2r
Back Squat 80% 3r, 85% 2r, 90% 2r, 90% 1r, 85% 2r, 80% 3r x 2s
UPDATE: CrossFit Coronado is now on Facebook. We'll be posting additional WOD photos there, so stop by and check it out.
5 Rounds
15 Box Jump
20 Superman Back Extensions
40 Double Unders
200M Run
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20 Dead Lift (212/168)
30 Ring Dips
400M Run15 Squat Clean (168/80)
40 Box Jumps (24")
400M Run15 Thrusters (95/45)
15 Muscle Ups
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