Saturday 8.14.10


Navy Chief Special Warfare Operator Mark T. Carter

Died December 11, 2007 serving during Operation Iraqi Freedom

Navy Chief Special Warfare Operator Mark T. Carter, 27, of Fallbrook, California assigned to Tactical Development and Evaluation Squadron 2, Virginia Beach, Va. died Dec. 11, 2007 in Balad, Iraq, as a result of enemy action while conducting combat operations in Iraq.

Today's WOD is one of CrossFit's Hero WOD's, dedicated to those who gave their lives in the military, police, and fire communities. For a brief article about Navy Chief Special Warfare Operator Mark T. Carter, read this article.

SWOD:
Clean technique and warm up

Metcon:
"Badger"
3 Rounds for Time of:
- 30 Cleans
- 30 Pull Ups
- 800m Run

WOD Tips:
For the SWOD, this is a warm up for the metcon. Sometimes it is best to go heavier than the metcon weight for low reps, so the metcon weight feels manageable.

For the metcon, this is a hero WOD, so really try and do the rx'd weight! It is meant to be a grinder both mentally and physically! Read the article on Mark Carter, then honor him by crushing this WOD!

Post times to the comments section! bc

14 comments:

  1. CFFB WOD:

    2 Rounds for total reps of:
    - 1:00 Thrusters 135#
    - 1:00 rest
    - 1:00 Basll Slams 30#
    - 1:00 rest
    - 1:00 row for calories
    - 1:00 rest
    - 1:00 burpees
    - 1:00 rest

    Score: 87 the first round, 73 the second, 160 total.

    ReplyDelete
  2. 2 Rounds for total reps of:
    - 1:00 Thrusters 135#
    - 1:00 rest
    - 1:00 Basll Slams 30#
    - 1:00 rest
    - 1:00 row for calories
    - 1:00 rest
    - 1:00 burpees
    - 1:00 rest

    Score: 79 the first round, 69 the second, 148 total.

    ReplyDelete
  3. 43:27 (65lbs and jumping pull ups)

    Probably would have finished a couple of minutes later if it weren't for Brad giving me the extra push, thanks Brad!

    ReplyDelete
  4. wod "Badger" as rx'd / all kipping p/u's
    38:48 technique review was "totally" nessasary
    prior to this. Welcome new faces!!

    ReplyDelete
  5. Badger with jumping pull ups. 46:13.
    Cleans with 65 lbs
    That was really hard. Thanks Nicole and Brad for encouraging me

    ReplyDelete
  6. MetCon: "Badger" as Rx

    Time: 37:45

    Cardio has taken a dive since focusing on strength! :(

    You guys are all so inspiring. Keep up the hard work and hitting those PRs. You all make me love what I do! Thank-you for being the heart of The Compound! -- HUGS!

    ReplyDelete
  7. 2 Rounds for time
    1:00 Thrusters 75lbs
    1:00 rest
    1:00 ball slams 30lbs
    1:00
    1:00 rest
    1:00 row for calories
    1:00 rest
    1:00 burpees

    first round = 50
    second round =47

    ReplyDelete
  8. Badger: 40:41 (65# cleans and jumping pull ups)

    ReplyDelete
  9. SWOD: figuring out directions in San Francisco on a map

    METCON: participated in GUR (great urban race) in San Francisco
    DNF (did not finish) ran out of time!!!

    ReplyDelete
  10. Badger. 43:34
    #95 cleans but can't do deep squats do to my knee
    jumping pullups
    and frickin 800 mtr runs

    Danyel got lucky beating me! I got my foot caught in a pot hole, I tripped on a tree root, I fell in a pond...

    ReplyDelete
  11. Badger: 43:01 (65# cleans and jumping pull ups)

    ReplyDelete