Archive for September 21, 2012

Saturday 20120922 Open Workout

Posted: September 21, 2012 by totactfit01 in Uncategorized

Class begins at 0900!

Strength:

Clean & Jerk:
3 sets of 5 reps @ 80% of 1RM
-Reps must be unbroken to be RX
i.e. Don’t take your hands off the  bar

WOD:

“Wood”
5RFT:
Run 400m
10 Burpee Box Jumps (24/20)
10 SDHP (95/65)
10 Thrusters (95/65)
Rest 1min

Post time to comments/www.logwod.com

 

Picture courtesy of CrossFit HQ.  Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David.

One of our USSTRATCOM members, MAJ Jason Gregson (AUS) has a personal tie to Brett Wood.  Let’s make a good showing tomorrow morning for this one folks!

Cash Out:

Roll out: Quads

Couch Stretch