“Helton“
U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.
Black WOD
Three rounds for time of:
Run 800 meters
30 Dumbbell squat cleans (50/35)
30 Burpees
Graham Holmberg 27:49 (53lb kettlebells). Post time to comments.
Blue WOD
Three rounds for time of:
Run 800 meters
30 Dumbbell squat cleans (30/20)
30 Burpees
Grey WOD
Three rounds for time of:
Run 800 meters
30 Dumbbell squat cleans (20/10)
30 Burpees
White WOD
Three rounds for time of:
Run 400 meters
15 Dumbbell squat cleans (20/10)
15 Burpees
Cool Points Standings:
1. Bobby Noyce – 200
2. Will O. –130
3. Lindsay Noyce –130
4. Jaime Maro – 125
5. Justin Vaught – 115
6. Jim Noyce – 80
7. Carolyn Grammens– 65
8. Nate Christensen – 65
9. Shelley Noyce – 45
10. Andi Christenson – 25
11. Kam Kielhorn – 10
12. Angie Starmer – 10
13. Katie Claeys – 5
CQOD: Â In the 1980 Olympics, who did the United States hockey team beat in their final match to win the gold medal? Â (40 Cool Points) Â Bonus: Â Who was the team captain? (20 Cool Points)
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It was actually a combo of games against Sweeden Finland and the Soviets. It was a round robin and the only reason I know this is cause of the movie “The Big Labowski”
And if your from Minnesota and you don’t know this you aren’t a Minnesotan.
you’re (dam you grammar policia)
I’ll take a stab at the team captain and say Mike Eruzione(spelling?)
WOW, Bobby and Will, that looked like 3 minutes of pure fun! (haha) Now that’s the way to do a WOD….pushing it to the max! Awesome!!!
Turn the music down!!! hahaha
WOD at Quad City Crossfit:
3-3-3-3-3 Front Squat : 95-105-115-120-125
4 x 500m Row, 3 min rest between rows : 1:56; 2:02; 2:01; 1:59
I’m impressed; under 2 minutes for your last row. That workout is a killer (be careful walking up and down stairs today)
Black WOD 32:47. PPE.
You know its going to be a killer WOD when you pick the dumbells up first set and say “oh boy thats heavy”.
Way to push morning classes. Just about everyone ended up on their backs after this one!! When you do that you know you left nothing on the table which is awesome to see! No better feeling than having it be over and know you gave it everything you had in the tank!!
“Helton”
Black WOD as Rx’d – 22:21
Loved this one today 🙂
A lot of great efforts this morning, CF515 is very quickly filling up with firebreathers!
Bro, you got the #1 ranking on beyondthewhiteboard.com for this WOD. AWESOME JOB!
“Helton” Black WOD as Rx’d – 27:51
Was debating whether to make up Fran instead but chickened out – probably a good choice, during the WOD I could feel the 3 hours in the car I had each of the last 4 days. Is it weird that I’d rather do a 1/2 hour workout than a 5 min one?? Anyone that’s done Fran now knows it’s not weird, right 🙂 Some smokin times put up yesterday too!!! Soon…
27:55 As long as I am keeping on Jamie’s heals I am ok
Good job Nate 🙂 Too bad we weren’t head-to-head on this one…I love a good race!
It was a great Birthday WOD for you 😉
Happy Birthday, Nate! What number is it?
Nate’s at work now so I’ll answer for him – it’s the big 3-0!!!
Happy Birthday, Nate!!! 🙂
HAPPY BIRTHDAY!!!
Black WOD – 31:50
Burpees are my sworn enemy.
CF Mom
10 lunges
10 pull ups
10 step ups
10 single unders
10 dips
5 knees to elbows
10 one-armed kettlebell swings 4kg
5 knees to elbows
10 hang power cleans #10 dumbbells
10 good mornings
10 wall balls #6
2 beginner rope climbs
8:51
I just want to tell everyone how awesome my wife is. She is doing this all with a thrity pound weight vest. LOVE YOU HONEY almost in the home stretch now.