Strength: 3×5 Bench Press

Wod:

“Wittman”

Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24″ box

Core: 3×10 Plate Sit-ups       3×10 Back Extension

Jason Khalipa 11:57, Chris Spealler 12:13, Jaime Loera 12:34, Rick Helmann 12:34, Alex Rollin 12:35, Karianne Dickson 12:39 (1 pood KB, 65lb clean, 24″ box), Kristan Clever 12:55 (1 pood KB, 65lb clean, 24″ box), Carey Kepler 13:04 (1 pood KB, 65lb clean, 24″ box), Annie Thorisdottir 14:10 (1.5pood, 95lb clean, 24″ box), Duncan Martin 13:00 (age 12, 5 rnds, 24lb KB, 55lb clean, 20″ box), Matt Ross 13:59 (age 14, 5 rnds, 1pood KB, 85lb clean, 20″ box).
Post time to comments.

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Im going to start posting the Hero WODS everytime they come up. I feel these wods are important to do in order to honor the true Heroes whom have sacrificed everything for us.

Strength: Back Squat 5,5,5,3,3,3

WOD:

3 Rounds

3 15 ft Rope Climbs

15 Thrusters 95/45

Core: 3 x 10 GHD situps

The Gym will be closed the next 2 days saturday and sunday. Saturday Im attending an olympic lifting class all day and sunday is the super bowl. Sorry If this causes an inconvenience but I will be bring my new knowledge to the gym to help everyone with their olympic lifts. Have a good weekend and have fun during the super bowl. Go Packers!!!!

If you just want to come see what we are all about we offer a free first time workout and if Crossfit appeals to you and you decide to join you get 50% off 1st month’s membership with no long term commitment.  Just contact Jake Neubauer 530-864-3746 to set up a time for the first class.

50% off 1st month’s membership with no long term commitment.  Just contact Jake Neubauer 530-864-3746 to set up a time for the first class.

Strength: 3×5 Shoulder Press 65, 75, 85% of 1 rep max respectively

Wod

For time:

“Filthy Fifty”
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Gibson 25:37

Blank 27:23

Nice work fellas!!!