Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.This is the latest Hero workout designed by CrossFit.com
Metcon: "Roy"
Five rounds for time of:
225/ 155 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups
Post times to comments.
27:32 as Rx'd. Roy kicked my ass.
ReplyDelete"Roy" 22:32
ReplyDelete5 rounds of
15 100# deadlifts
20 20" box jumps
15 jumping pullups
Love the Saturday morning workouts and the big turn out! Good job everyone especially Ryan!
ROY
ReplyDelete30:00
24" Box
205lbs
Kipping Pullups
4 Rounds +
pullups+8 Deadlifts
SWOD: Barbell Thruster up to 260x1 (PR Steffanie!)
ReplyDeleteMetcon: Running drills
Four rounds + Un Ascensor Muerto
ReplyDelete"DB Quarter Gone Bad"
ReplyDeleteFive rounds for total reps of:
DB Thrusters 44# KB, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds
Total: 85
5 rounds:
ReplyDelete15 deadlifts @ 85lbs
20 box jumps @ 20'
25 jumping pull ups
23:48
4 rounds 30 min :(
ReplyDeletedeadlifts 145
box jumps 20"
jumping pull ups.
30 mins of Roy:
ReplyDelete225# deadlifts
jumping pullups
20" box jumps
Fantastic!