Do It For “Donny”

  • September 4, 2013
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Don't get a ticket. Speed limit says 30...
Don’t get a ticket. Speed limit says 30…

The box will be closed this weekend due to the CrossFit L1 Cert.ย  There will be no general classes or intro class held at the box.ย  We will be hosting workouts down at the track at Moakley field, on Day Boulevard on Saturday at 9, 10 & 11 and at M Street Beach for a BEACH WOD!!!! on Sunday at 9 & 10.

Strength
Strict Press
2-2-2-2-2

10 jane fondas each side between sets. If they are easy add a thera-band for resistance.

WOD
“Donny”
21-15-9-9-15-21
Deadlift (225,155)
Burpees

L2 โ€“ (185/115)
L1 โ€“ (135/75)

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

Recommended Post WOD Mobility

14 Comments

  • Ryan Gould

    09/06/2013 @ 12:59 am

    Strict Press: # 115 x 2 (#125 x 1)

    WOD: 17:04. #135 (L1)

    So many burpees

  • JJ McBride

    09/05/2013 @ 2:16 pm

    Great WOD today, even though my burpees towards the end were embarrassing. Very happy with my progress in the Strict Press. New PR, 160×2

  • Joel

    09/05/2013 @ 2:33 am

    Strict Press: 110# x 2 (115# x 1 – PR)
    16:19 155#

  • Kendra

    09/05/2013 @ 1:56 am

    65# x 2; 70 x 1 (both pr). Tight neck/traps flared up big time and prevented more.
    18:08 L2
    agree with Jason – dre makes anything better (ditto to snoop and 2pac)

  • jason barrow

    09/05/2013 @ 1:18 am

    Shout out to Chris Wilson up in that pic! If I remember reading the 5K results correctly he wins that heads-up race, sorry Tim. Chris’s strength and WOD results he’s been posting have been crazy, I gotta get like Chris.

    Press: 135×2
    WOD: 22:05 Rx

    Deadlifts didn’t give me any trouble, that should give you an idea how my burpees went. Thomas was set up next to me with a Rx bar, he made the burpees look effortless. I only work hard on burpees when Dre comes on over the speakers.

    • Chris Wilson

      09/05/2013 @ 3:24 am

      Thanks dude! It definitely helps to have folks like you consistently throwing up their times on here. It was only a short time ago that you were crushing me on everything and I am sure that will happen again very soon. In fact, I predict that starts tomorrow, since I stink at pure cardio WODs ๐Ÿ™‚

  • sammy belton

    09/05/2013 @ 12:40 am

    Press 125×2 135×1 both (PRs)
    last strict press on 8/11/13 105×1
    I was a total mental case on the platform. Way too much thinking.

    WOD 24:40 #165

  • JBo

    09/04/2013 @ 11:25 pm

    After yesterday’s train wreck of a workout, it felt good to be back in the swing of things today!
    Before class: Set of max pull ups – 18 reps (PR)
    Strict Press: 130×2 (PR) 135×1 (PR)
    WOD: 21:36 L2 – Just finishing one of these Hero WODs always feels like a major accomplishment. I think this may have been the first Hero WOD I finished at L2. And let me tell you those last 3 sets of dead lifts were all crazy difficult.
    Note to self: You need to stop taking such long rests in between sets!

  • Chris Wilson

    09/04/2013 @ 12:48 pm

    140 lb. x 2 (PR); 20:49 Rx. The volume of DL at 225 lb. was a bit much for me, but when your picture shows up on the main site, you gotta max out.

    • Mike Quigley

      09/04/2013 @ 7:41 pm

      thought that was you….hauling ass! Looked like it was about to be a photo finish.

      • Chris Wilson

        09/05/2013 @ 3:21 am

        Thanks man! It definitely was a photo finish – I think we ended up getting the same time.

  • Jason

    09/04/2013 @ 11:54 am

    125×2. 14:51, 165#

  • Marc Piccuirro

    09/04/2013 @ 11:35 am

    135×2, 145×1 both PRs. Started out way too heavy. I should have checked my journal first. I just realized I last strict pressed in April!
    14:49 90 dead lifts,

    If I’m here on Sunday I’m totally in for the beach WOD! I hope there’s swimming!

    530HTK

  • Mike Quigley

    09/04/2013 @ 11:08 am

    140×2, 145×1 (both PRs). I also had excellent Jane Fonda’s if I don’t say so myself.
    15:22 RX
    Thank you for your service SPC Nichols.

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