Warm-Up:
Coach’s choice
WOD prep:
Prep the movements
WOD:
White
5 Rounds For Time
3 Rope Climbs (15 ft)
10 Toes-to-Bars
21 Overhead Walking Lunges (45,35)
400-meter run
Option 2:
5 Rounds For Time
3 Rope Climbs (15 ft)
10 Toes-to-Bars
21 Overhead Walking Lunges (35,25)
400-meter run
Option 3:
5 Rounds For Time
6 Rope pulls, ground to standing
10 Knees to 90
21 Overhead Walking Lunges (15,10)
400 meter Run
*You may substitute cargo net climbs for rope climbs.
U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.
She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.
“White” was the first CrossFit female Hero WOD, first posted on crossfit.com as the workout of the day for Tuesday November 8, 2011 (111108).
Post WOD:
Agile 8
CFS Brief:
4th of July schedule:
1 class at 8:00 am
“Breakfast Wednesday” tomorrow. Meet at the box at 7:30 am.
23:10 rx. Nice flow to this one
Way to get after this one in the rain this morning, everyone!!!
Tonight at 7:30 you’ll be able to take the letter “f” out of the word “flow” replace it with an “s” for my WOD …… slow. I’ll probably still be doing the rope climbs when the 5:30 a.m. people arrive tomorrow morning. This one looks brutal.
White: 36:04 Rx I can see why this is one of Sami’s favorite workouts!! Still not terribly fluid on the runs, but getting through them. Thanks to Becka for joining me on my last 400!! This was a great way to honor a Hero!!! Thanks Frozen!
25:54 rx. Third run gets spicy!
31:20 lots of scales
(2 rope climbs, Knees to chest, 25# OH lunge)
Great job everybody! Glad you flowed through this one, Ryan! I can think of another word to describe my workout 😜…
White: 41:03 Rx This was a good one. I’m with you Deb those runs were my mental game well. Nice job everyone! The 9:30 was all women this morning – it was a really good vibe in there this morning.
Thank you John!