Author: snoridgecf

Hero Week: Taylor

Snatch 1-1-1-1-1

Snatch (Squat) 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Inside the Leaderboard: Regionals Week 2

Hero Week: Taylor

4 rounds for time of:
Run 400m
5 Burpee Muscle Ups

If you’ve got a 20-lb. vest or body armor, wear it.
*Scale 10 Burpee Pull-ups per round
U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March 29, 2012, from wounds sustained in an accident at an ammunition supply point. He is survived by his sisters Tamara Taylor and Christina Abell, and mother Sarah Whitledge Taylor. ~ crossfit.com

BTWB

Photo by @robcwilson

Congrats to all who hit a snatch PR today!

Hero Week continues. This Monday for Memorial Day “Murph” we have added a 0830 class time that still has spots open. Right now the 0930 and 1030 are full. Sign up in the gym on the whiteboard. If time slots are all full and you want to do this workout we will find a way to fit you in between class waves! Also you do not have to do the full Murph. You can also scale to 1/2 Murph (half the distance and reps) or full runs with half reps.

The last weekend of Regionals begins tomorrow with Meridian, Central and East concluding this phase of the 2016 CrossFit Games.

Regional Seedings: Meridian, East, Central

Update Show: East Regional Preview

Hero Week: DT

Clean & Jerk 1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

2016 Regionals Week 2 Highlights

Hero Week: DT

5 rounds for time of:
12 Deadlifts (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Push Jerks (155#/105#)

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. ~ crossfit.com

BTWB

Photo by @robcwilson

Sign-ups for Memorial Day Murph on Monday are on the whiteboard. The 0930 class is full, so 10:30 is still available.

Annie Thorisdottir, “DT” at men’s weight of 155# in 8:27 – [video]

Clean & Jerk 1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Hero Week: Griff

Bench Press 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

Hero Week: Griff

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah. ~ crossfit.com

BTWB

Photo by @robcwilson

Hero Week: Marco

Front Squat 3-3-3-3-3

Rest as needed between sets.

Smith, Bridgers, Soul Win Atlantic

Hero Week: Marco

3 rounds for time of:
21 Pull-ups
15 Handstand Push-ups
9 Thrusters (135#/95#)

U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was assigned to the 2nd BN, 5th Marine Regt., 1st Marine DIV, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren. ~ crossfit.com

BTWB

Photo by @robcwilson

This week is “Hero Week”. We will be programming a Hero Workout each day which will culminate in Memorial Day Murph on Monday. It’s been a few years since we programmed a week of Heroes and it’s long overdue that we bring it back. Paying tribute to the sacrifice of our service members and first responders is important to us here. A “Hero WOD” is not just a workout. They are created by CrossFit after submission by family and friends of a workout in honor of a soldier, sailor, airman, law enforcement officer or firefighter who died in the line of duty. Each of these heroes was also a CrossFitter.

These workouts are meant to be tough and the movements, rep schemes and numbers hold some sort of meaning to that Hero. When we do them we realize we are starting something that holds meaning to their loved ones. Give these workouts extra effort, sweat, and respect. Rule #1: No complaining. Expect some pretty tough workouts this week and remember these are dedicated in each of these heroes memory. Thank you all for keeping these workouts in proper perspective and honoring that.

For Murph on Monday we will only have AM classes at 0930, 1030, and 1130 (if necessary). There will be sign ups on the Whiteboard for your “go time” on Monday. Please sign up in the gym this week.

Team WOD: Wall Balls, Push Presses, Box Jumps

As a Team of 2 Complete 3 rounds for time of:
50 Wall Balls (20#/14#)
50 Push Presses (75#/55#)
50 Box Jumps (24″/20″)

Post total time.
*One Partner works while one rests.

BTWB

Photo by @robcwilson

Squat Clean 2-2-2-2 (Touch and Go) & 10 RFT: Squat Cleans, Deadlifts and Double Unders

Squat Clean 2-2-2-2 (Touch and Go)

Squat Clean 2-2-2-2

Use the heaviest weight you can for each set.
(Touch and Go)

10 RFT: Squat Cleans, Deadlifts and Double Unders

10 rounds for time of:
2 Squat Cleans (165#/110#)
5 Deadlifts (165#/110#)
20 Double Unders

BTWB

PR Bell Photo by @robcwilson

ATTENTION: Tomorrow, Saturday 5/21 due to the West Regional there will be no Advanced RX Class. We will only have the 0930 class with the usual Team Workout with Coach Rob.

For those going to the West Regional in Portland we will see you all there!