IMG_6870, originally uploaded by Crossfit Decatur. ...
Labor Day Weekend Hours Friday September 2, 2011 Normal morning sessions, CLOSED for afternoon sessions. Basic: 6, 7, 8, 9:30, 11:30 A.M. Sport: 5:30, 6:30, 8, 9 A.M. Saturday September 3, 2011 Normal Saturday Hours NO Movement Workshop this week. Basic: 8:30, 9:30, 10:30 A.M. Sport: Open Gym- "31 Heroes WOD" Labor Day Monday September 5,...
Strength: Max Snatch and/or Max Weighted Strict Chin- Up (Chest to Bar) WOD Menu: “Danny” AMRAP in 20 Minutes of: 30 Box Jumps 24” 20 Push Press M#115/W#80 30 Pull-Ups Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye. “Nutts” For Time: 10 Handstand Push-Ups 15 Deadlifts M#250/W#170 25 Box Jumps 30” 50 Pull-Ups 100 Wall Ball Shots M#20/W#12 200 Double Unders 400 M Run with #45 Plate Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall. 10 Rounds for Time: 15 Deadlifts #135/#95 15 Push-Ups
2009 CrossFit Games Affiliate Cup Team WOD
30 Wall ball shots (20#/12#)
30 Box Jumps (24")
30 KB Swings (24kg/16kg)
30 DB Push Press/Jerk (40#/25#)
30 Deadlifts (225#/135#)
1. The wall balls are performed one athlete at a time, starting with the women. When all four athletes have completed the wall balls, they move on together as a team.
2. The middle four drills are then performed together in "Annie R U Ok?" format, meaning all four team members start at different stations at the same time. They rotate in the order listed once all four athletes have completed the rowing and reps. When all four athletes have completed all four drills, they move together to the deadlifts.
3. The barbell will be pre-loaded with the 185 lbs. Both men will perform 30 deadlifts each, and then the team will be responsible for removing 90 lbs. Both women will then perform 30 deadlifts each, and the clock stops.
4. There is a 20 min cap on this workout.