Monday, December 3, 2018

1,000m row
30 dip
30 sumo deadlift high-pull (75/55lbs)
30 handstand push-up
30 power snatch (75/55lbs)
30 burpee
30 pull-up
30 thruster (75/55lbs)

Happy Birthday Charlotte, NC

Tuesday, November 27, 2018

Crossfit Open 12.1

7min amrap:
burpee to 6” target 

*compare to 12/5/2012

Tuesday, November 20, 2018

20min amrap:
5 burpee
1 rope climb (15ft)
30 double under

Monday, September 17, 2018

The Seven

7 rounds:
7 handstand push-up
7 thruster (135/95lbs)
7 knees-to-elbows
7 deadlift (245/175lbs)
7 burpee
7 kettlebell swing (32/24kg)
7 pull-up

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Wednesday, August 8, 2018

10 rounds, 1min on/2min off:
3 deadlift (315/215lbs)
60yard shuttle sprint (5, 10, 15 yard)
max rep burpee