The final workout of the year is also Scoot's farewell wod. He is off to Auburn for graduate school. We thought this would be a great workout to honor him as an Ironman triathlete!
"Hidalgo"
For time:
Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24" box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24" box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles
If you've got a twenty pound vest or body armor, wear it.
Chris Martirano 40:41, David Mcintyre 40:52, Chris Stowe 42:17, Shari Felman 42:38 (95lb clean, 25lb lunge).
Post time to comments.
U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.
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WOD Demo with CrossFit 801 - video [wmv] [mov]
Compare to crossfit.com 12/29/11.
11 comments:
Big Dawgs
as Rx’d
Women - 95#/25#
The Porch
For time:
Run 2 miles
Rest 2 minutes
115 pound Squat clean, 20 reps
20 Box jump, 24” box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24” box
115 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles
Women - 75#/25#/20 inch box
Pack
Run 1 mile
Rest 2 minutes
95 pound Squat clean, 20 reps
20 Box jump, 20” box
20 Walking lunge steps with 25lb plate held overhead
20 Box jump, 20” box
95 pound Squat clean, 20 reps
Rest 2 minutes
Run 1 mile
Women - 65#/15#
Puppies
Run 600-800 m
Rest 2 minutes
15-25 pound Squat clean, 20 reps
20 Box jump, 12-15” box
20 Walking lunge steps
20 Box jump, 12-5” box
15-25 pound Squat clean, 20 reps
Rest 2 minutes
Run 600-800 m
Buttercups
Run 400 m
Rest 2 minutes
pvc -15 pound Squat clean, 20 reps
20 Box step up, 12-15” box
20 Walking lunge steps
20 Box step up, 12-15” box
pvc-15 pound Squat clean, 20 reps
Rest 2 minutes
Run 400 m
Scaled wod courtesy of BrandX.
This is a very long workout, probably the longest workout we have done all year. Please be on time (or early) to class today. You will have 10 minutes to get warmed up and set up for the workout. Workout will start at 40mins after the hour (5:40).
This is the last wod of the year - make it count!!!
this was super duper impressive to watch this morning! great job to will meyers and amber and drew! the p.m. folks have some fast rabbits to catch!
49:52 porch
2mi - 18:17
rest
wod - 8:13
rest
2mi - 19:22
Scott, I hope you dont have to mave any boxes tomorrow. ;)
I'm pumped! This one is gonna be nasty in the middle. Plus those 2 miles after the work. Ugh... Been a tough week.
48:34 Rx with a 12 lb vest (Thanks Drew!)
2 mile - 14:53
Rest
Work - 13:14 I think.
Rest
2 mile - 16:13
Drew and Amber were pushing me the whole way.
off to the lake for the weekend. happy new years
56:57 rx (without a weight vest)
2 mile - 17:54
Rest 2 min
Work - 13'ish
Rest 2 min
2 mile - 21'ish
even though the last 2 miles was really slow, i didn't walk. i remember when i came back to the gym in february after having macie and i couldn't even run the 400m loop without walking.
this year has been challenging, frustrating, invigorating, amazing, and wonderful all at the same time. God is truly great!
here's to another great year at the carport! i'm looking forward to witnessing more successes, more PR's, meeting more great friends and everything in between in 2012! happy new year everyone!!!!!!
53:39 with 12# vest and 95# bar. This was tough but a great way to end the year. Thank you all so much for everything. You guys have really helped me improve, and I wish everyone the best. I can't wait to see what is in store for 2012 there. Take care guys. It has been great!
All our best Scoot! Come see us whenever you're back in town.
sub hour with a 12 vest over 40 mins of slogging it is a form of foward movement. :)
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