Hero WOD: “Abbate” and Upcoming Thompson Island 4k Trail Run

Sep 3rd, 2018

Category: CrossFit

Hero WOD: “Abbate” and Upcoming Thompson Island 4k Trail Run

Paul

Labor Day Schedule
All Levels Classes at 9AM & 10AM only today. Goose will be here at 8AM hitting the WOD if anyone wants to come in for an early session.
*There will be no bootcamp on Monday morning. All bootcampers are welcome to join in the general CrossFit classes at 9 or 10AM!

If you are looking for a fun race in an amazing location, that helps a great cause, check out the Thompson Island 4k Trail Run (September 26th) Info

Located on the closest harbor island to South Boston, Thompson Island has fantastic city views and hilly 4k course that is open to athletes of all abilities.  Registration includes ferry ride to the island, t-shirt, post race cookout, and of course Harpoon sponsored beer tent.  If interested in registering as an individual click HERE  or if you want to organize a corporate team for your company contact Alex ([email protected]).

U.S. Marine Corps Sergeant Matthew T. Abbate

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii,assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

Warm-up
Run 1 Loop
5 Minutes of Dynamic

Hero WOD
“Abbate”
Run 1 mile
21 Clean and Jerks (155,105)
Run 800 meters
21 Clean and Jerks (155,105)
Run 1 Mile

Level 3- 135,95
Level 2 -115,75
Level 1 – 95,55, 800-400-800

Coaches Note:
Pick a weight where fresh you could string 5-10 reps together. It’s okay to do singles the entire time during the WOD just stay close to the bar and don’t send any text messages between reps.

DISCUSSION 2 Comments

  1. Alec 09/04/2018 at 2:48 pm

    29 and change- HOT HOT HOT runs!

  2. Sean Flannery 09/03/2018 at 12:06 pm

    WOD: 29:34 w/2000m/1000m/2000m runs