Archive for July 31, 2012

Wednesday 20120801 Open Workout

Posted: July 31, 2012 by totactfit01 in Uncategorized

NOTICE FOR THIS THURSDAY’S OPEN CLASSES:  PLEASE MAKE SURE YOU BRING A SWIM SUIT.  WE WILL MEET UP IN THE FIELD HOUSE POOL.  ALSO, TO ACCOMMODATE THE LIFE GUARD SCHEDULE, THE 1730 CLASS ON THURSDAY WILL BE MOVED TO 1700.  PLEASE MAKE A NOTE OF THE CHANGE!  THIS IS ONLY FOR THIS COMING THURSDAY.

Skill:

Dumbbell or Kettle Bell Squat Cleans

Video courtesy of NorthState CrossFit – Watch just up to the 1:30 mark.  There will be no hang cleans today.  The only difference from what is shown here and what you will do is some part of the dumbbell MUST touch the ground to start every rep

The coaches will go over the KB version at class

WOD:

“Helton”
3RFT:
Run 800m
30 Dumbbell Squat Cleans (50lbs)*
30 Burpees

45 minute time limit

Post time to comments/www.logwod.com

Picture courtesy of CrossFit.com

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

What is a Hero to you?  Is it just someone who gave the ultimate sacrifice?  Or is it also the single parent holding down three jobs to feed the kids?  Is it that little kid who stands up to a bully?  Post thoughts to comments.  And, think of who your hero is as well as the ultimate price Lt Helton paid to help keep us free as you are doing this WOD.

Cash Out:

Roll Calves