Friday 170804
U.S. Coast Guard Petty Officer Third Class Nathan B. Bruckenthal, 24, of Smithtown, New York, assigned to Tactical Law Enforcement Team South, Law Enforcement Detachment 403, based at Coast Guard Air Station Miami in Florida, was killed on April 24, 2004, at the Khawr Al Amaya Oil Terminal off the coast of Iraq when a boat that he and his team intercepted near the terminal exploded. He is survived by his wife Pattie, daughter Harper, born after his death, father Eric, mother Laurie Bullock, and sister Noabeth.
4 RFT:
-400m Run
-24 Back Squats 185/125 MRX 135/95
-24 Jerk/S20 135/95 MRX 95/65
**Bar is on floor, athlete only gets one bar and responsible for load changes**
Post time to responses.
Strength up to 105#
Wod MRX
27:10
Jess..smokin’ HOT!!
Strength:
3 Push Jerks into 6 Back Squats @185 then called it good
WOD w/135# for BS & S2O:
31:42
Wod Rx: 39:20
Wod MRX (135# back squat, 95# push press)
36:11
WOD Rx’d=29:11
3 rep back squat from ground
155-225-255 couldn’t get 275 to back rack position
Wod RX’D
28:23
3 mile run before breakfast = slow
3 mile hike before lunch = 1:15
1 Squat Clean into 3 Rep Split Jerk into 3 Rep Back Squat
Worked up to 275#
“BRUCK”
As Rx’d
Time: 26:42
Strength up to 105#
Wod 55#
29:23
“Bruck”rx’d
39:27
those back squats were brutal for me and took foreverrrrrr….i’ve never been so happy on a WOD to be running!
Wod w/ 155/115
(cleaned 155 from floor then racked)
29:38
Strength only worked to 95#
WOD 1 Rd MRX then 4K Row
Low back dying :-/
“JT + Pull-ups”
21-15-9
HSPU
Ring dips
Push-ups
Pull-ups
27:54
Zero hustle and lots of staring at the ground waiting for my arms to work
“BRUCK”
Mrxd
3 rounds at time cap
Koda crossfit 0530
5rm bench up to 115#
5rm FS up to 145#
1 min AB – 25 cal
21-15-9 with 400m run between rounds
Kbs & burpees
—
CFJ 4:30p
Wod w 95# bs and push jerks
23:56
–
Haaaay hottie tottie jessica!!!!!
Wod rx
31:29
Back squats all 2 sets
S2o 2 sets except last one was 4 :/
Major lbs last 2 rounds
My girl Jess! Went rx weight from rack on bs . First round pj rx went to 85. Finished back squats and called it…wow
95# back squats
75# S2O
Just after time cap maybe 33:00 or something. Legs destroyed.
Strength- 3 @ 185 S2O & 3 back squat 185
*
WOD as rx’d : 36:16
WOD MRx: 28:34
Strength up to 95
WOD w/95 & 85
34:24
Great pic Jess