CrossFit Journal

Meal of the Day

WORKOUT OF THE DAY (WOD)

1:00AM

Hero WOD - Sham

QOD

'Quiet people have the loudest minds' - Steven Hawking

WOD

7 rounds for time of:
11 body-weight deadlifts
100-meter sprint

SADaveWieger_2th.jpg

Air Force Staff Sgt. David "Sham" Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.

Post results to BTW

1:00AM

Hero WOD - Ned

QOD

'You are a living magnet. What you attract into your life is in harmony with your dominant thought' - Brian Tracy

WOD

7 rounds for time of:
11 body-weight back squats
1,000-meter row

SANathanSchuldhess_th.jpg

Special Agent Nathan "Ned" Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force Office of Special Investigations, Detachment 204 Offutt Air Force Base, Nebraska, died Nov. 1, 2007 near Balad Air Base, Iraq, of wounds sustained from an improvised-explosive device that struck his vehicle. Schuldheiss is survived by his father, retired Lt. Col. Jeff Schuldheiss; mother, Sarah Conlan; stepfather, Kris Mills; and sister, Erin Dreeszen.

Post results to BTW

1:00AM

CrossFit Total II

QOD

'Success is not final, failure is not fatal. It is the courage to continue that counts' - Winston Churchill

WOD

Clean 1 Rep

Bench Press 1 Rep

Overhead Squat 1 Rep

Clean is from the ground, squat or power.

Post result BTW

 

1:00AM

Bar Time!!

QOD

'The best revenge is a massive success' - Frank Sinatra

WOD

9-7-5

Front Squat 102/70kg

Bar Muscle Up

Post results to BTW

1:00AM

Rest Day

QOD

'I would rather be exhausted from success than rested from failure' - Unknown

 

1:00AM

Rest Day