Thursday, April 10, 2014

"Jack"

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Post rounds completed to comments.
Jack1MartinHero_th.jpg

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

THIS SATURDAY!!!...."What, Why, and How of Essential Oils" - Janie Hill, RN experienced in herbal/botanical remedies and neutraceuticals, will be teaching this class. You will learn what essential oils are, why they work, and how to use them. 10:00am at the home of Kim Hardy, 2708 Countrywood Way, Birmingham, AL 35243. (This is also the home of the 2013 Rowing Into the New Year champion rower, Caroline Hardy!!)

WODism for Autism is a come-and-go event at CrossFit Alabaster. Get there anytime between 10:00am-2:00pm and they will put you in a heat. There is no registration fee, they just ask that you make a donation of any amount you choose. You can participate in the WOD "Taylor", the Ground-to-Overhead relay, or both! Coach Dawn of CF Alabaster created this event in 2012 in honor of her son Taylor and as a way to bring awareness to Autism. Several Carport athletes went to this last year and had a blast. Coach Cori even brought home a prize!

7 comments:

Carport Crossfit said...

Scaled WOD courtesy of BrandX

Big Dawgs:
as Rx’d
Women - 85lb PP, 1.0 pood KB, 24” box

The Porch:
Complete as many rounds as possible in 15 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box
Women - 85lb PP, 1.0 pood KB, 24” box

Pack:
Complete as many rounds as possible in 20 minutes of:
80 pound Push press, 10 reps
10 KB Swings, 1.0 pood
10 Box jumps, 20 inch box
Women - 50lb PP, 20 pound KB, 20” box

Puppies:
Complete as many rounds as possible in 12-15 minutes of:
15-25 pound Push press, 10 reps
10 KB Swings, 10-15#
10 Box jumps, 12-15 inch box (Step ups allowed)

Puma said...

Why do the tops of my forearms feel like someone dropped a kettlebell on them, 40 times each wrist?

Oh wait . . .

Carport Crossfit said...

Tomorrow's WOD is

15 min to establish 3-rep max Back Squat

- then -

3 rounds for total average watts
1 min Row for average watts
2 min Rest

Score is total "average watts" from all three rows.
(avg watts Row1 + avg watts Row2 + avg watts Row3 = score)

Judy Ranelli said...

Mods: 45lb bar, 26lb KB, step up on 18" box, 9 + 7.

Puma said...

Rx: 7 rds + 10 reps

Unknown said...

12+some swings

Puma said...

12 + 20 to be exact Drew and pretty darn impressive to watch.