Saturday 20140913 0900 Class

Posted: September 12, 2014 by ladygrape01 in Uncategorized

took home 3 of 5 Fisrt Place masters Old Goats

Congratulations to Colonel Donovan Routsis and his team, Old Goats, on getting the masters division First Place in the 2014 at “Who’s the Fittest?” competition on September 6th.  The comp was hosted by CrossFit Ft. Belvoir at the Kawamura Human Performance Center.  35 Teams competed in eight events: Deadlift, Pull Ups, Wall Balls, 1000m partner Row, Box Jumps, Farmers Carry, Prowler Push and Tire Flip. CrossFit Boling, Col Routsis’ new CrossFit home, took 1st place in 3 out of 5 divisions.

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S/S/S:

Prep for…

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WOD:

“Hot Shots 19”

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona. If you would like to support the families of the Fallen 19, go to HotShots19.CrossFit.com

Six rounds for time of:

30 Air Squats

19 Power Cleans (135/95)

7 Strict Pull-ups

Run 400 meters

Scaling Options:

Air Squats – if can’t get dept, to a target

PCs – shoot for 65% of 1RM

Strict PU – Kipping, if no, then ring rowx2

IF no run – 500m row

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Xtra:

Rest

 

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