Saturday 8.07.10

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.


9 comments:

  1. 27:32 as Rx'd. Roy kicked my ass.

    ReplyDelete
  2. "Roy" 22:32
    5 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!

    ReplyDelete
  3. ROY
    30:00
    24" Box
    205lbs
    Kipping Pullups
    4 Rounds +
    pullups+8 Deadlifts

    ReplyDelete
  4. SWOD: Barbell Thruster up to 260x1 (PR Steffanie!)

    Metcon: Running drills

    ReplyDelete
  5. "DB Quarter Gone Bad"
    Five 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

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  6. 5 rounds:
    15 deadlifts @ 85lbs
    20 box jumps @ 20'
    25 jumping pull ups
    23:48

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  7. 4 rounds 30 min :(
    deadlifts 145
    box jumps 20"
    jumping pull ups.

    ReplyDelete
  8. 30 mins of Roy:
    225# deadlifts
    jumping pullups
    20" box jumps

    Fantastic!

    ReplyDelete