Wednesday 170614
ARMY Birthday HERO WOD
“WHITTEN”
5 RFT:
22 KBS 70/55lbs
22 Box Jumps 24/20″
400m Run
22 Burpees (regular)
22 WallBall Shots 20/14lbs 10/9′
Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.
Compare to June 14, 2016.
32:28. Cut reps in 1/2.
WOD as rx’d (1st time): 59:37
WOD Rx’d (mostly-switched to step-ups halfway through third round after biting it the second time):
Finished 5th 400m run at 52:06 (so cap + whatever that is)
Much gratitude, love, and respect to those who serve and have served!
…and mad props to anyone who finishes this bad boy!
Wod RX’d 47:12
It’s so easy to feel sorry for yourself during this wod, but knowing there are people out there giving the ultimate sacrifice sure puts things into perspective.
Great hero WOD!
WOD w/25#KB, 20″ box step ups, 10# WB
Rd 1 @ 9:30
Rd 2 @ 21:29
Rd 3 @ 34:53
Rd 4 @ 48:12
Rd 5: stopped at 50:00 mark with 22 KBS + 6 Box steps
TOUGH WOD!!
Happy Birthday to our US Army!
Wod w/40#KB, 20″ Box step ups
4 Rounds w/ reps scaled to half
2 Rounds: Masters rx w/rowing
35:36
WOD RX’d=4 rounds at 48:52
Wod womens rx……
4 rounds+400m at 48mins
Wod Rx:
41:28 first timer! Stay hydrated CFJ! Hot one!
WOD scaled with 20″ box jumps, 30 lbs KBS, 12# WB
59:22
Wod rx
56:15 way off last year. Horribly tough wod
CrossFit Deep – Dallas, TX
Strength: 5 rounds, not for time
5 OHS @ 135#
4 weighted ring dips (25#)
3 hanging leg-raise, 4 count down
2 rope climbs
rest as needed between sets
WOD 8 RFT
6 box HSPU
2 push jerks 185#
25 dubs
60 sec rest
16:17
Beyond thankful for all our men and women in the service – and of course to those who give the ultimate sacrifice – like Mr. Army Captain Dan Whitten of Grimes, Iowa. Despite the toughness of this WOD – I was really looking forward to coming today and trying my best.
WOD
Mods:
24″ box step ups (last year did 20″ step ups)
55# KBS (last year did 45#)
Rowed the 1st round and Ran the others
Time cap:
4rds + 2KBS
Shout out to the noon class – bunch of studs kicking butt today! Great job!
WOD RX
16 KB at 50 min time cap.
Tough one.
correction-
4 rounds + 16KB at time cap.
wod rx
52:13
“Whitten”
As Rx’d
Time: 43:34
WOD rx’d
49:19(PR) last year was 7kb into 5th rd at time cap
I’ll call this a win for me coming off an overnight shift this morning and going on 2 hrs of sleep! Just as tough as I remember it! Those last 2 rds r just a mental gut check to just keep going one rep at a time! Great job noon crew! Thank u to those who have served and continue to serve!
Couldn’t make Whitten today. Prob for the best…
1.5 hour bike ride
2 1/2 rds in 34:24…. got way too hot to cont. 1st time
WOD Rx –
4 rounds + 15 boxjumps at cap
Good luck afternoon classes…that noon heat was no joke
Mrxd
1 round. DNF due to right knee pain
Whitten modified:
11 KBS @35#
11 BJ @18″ (all jumps)
200m Run
11 Burpees
11 WB @14#
7 rds+11 BJ
*Runs were in&out of front garage door
Finished that at 49:07
WOD as rxd: 56:05
The 55# KB about did me in. So thankful for all who serve to keep us free.
Wod rx w step ups
4rds complete at 46:10
45 # KBS
1st Rd jumps then step ups
2 Rd run then row
14# 9′ Wall balls.
4 rds complete at 49:58
Thank you to those who serve and served!
WOD
As Rx’d
45:40
Justin, killed it. Great job!
Wod as rx’d
Time cap during my 5th rd 400m run!
Wow! Didn’t have it today.
Thank you to all that serve this great country!
Did step ups on all
“Whiten”
RX’D
46:03
Heavily modified but participated
29:32
Subbed 11 sit-ups and push-ups for burpees
Yellow box
45# Russian swings
14# and 9′ wb
22 cal bike for run
Wod
55# KB
Box step ups
4 rds at 47:32 and called it good.. So dang hot..
“Whitten” as RX
47:50