12/7/10

“Blake”

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

Black WOD

Four rounds for time of:
100 foot Walking lunge with plate held overhead (45/35)
30 Box jumps (24″)
20 Wallball shots (20/14)
10 Handstand push-ups (kipping allowed if necessary)

Mikko Salo 10:39, Austin Malleolo 14:55, Ken Gall 15:20, Kevin Montoya 15:26, Daniel Tyminski 15:04, Michael Giardina 17:35, Kristan Clever 16:55 (35lb plate, 24″ box, 16lb ball), Heather Bergeron 21:38 (35lb plate, 24″ box, 14lb ball), Rebecca Voigt 21:56 (35lb plate, 24″ box, 16lb ball).
Post time to comments.

Blue WOD

Four rounds for time of:
100 foot Walking lunge with plate held overhead (35/25)
30 Box jumps (20″)
20 Wallball shots (14/10)
10 Incline Push-ups on box

Grey WOD

Four rounds for time of:
100 foot Walking lunge with plate held overhead (15/10)
30 Box jumps (12″)
20 Wallball shots (10/6)
10 Push-ups

CrossFit Endurance WOD
3+ Hours After  CFE Strength & Conditioning WOD
Chose ONE of The Following Sports:
Swim, Bike, Run, C2
3 Sets of:
15sec on 15 sec off for 5min
Recover 3 min Between sets.

DECEMBER “COOL” BOARD:

– Erica Stone:  First Kipping Pull-Up without a Band
Shelley Noyce:  Double digit max DUs (12)

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