Hero WOD: Blake

Dec 21st, 2019

Category: CrossFit

Hero WOD: Blake

Stefanie

Upcoming Holiday Schedule
Today – Normal Schedule. Babysitting is on.
Sunday 12/22 – Normal schedule today at 9, 10, 11 & noon. CTX @ 10am
Monday 12/23 – One box only at night for CrossFit Classes. CTX at 630pm. There will be no classes at 445, 530 or 730pm in Southie Orange. Normal am and afternoon schedule
Tuesday 12/24– Xmas Eve – CrossFit Classes will be run in Southie Green only today at 530, 630, 9, 10 &11am. CTX will run at 6am. The box will close at noon.
Wednesday 12/25 – Merry Xmas! The only day of the year CrossFit Southie is closed. Enjoy your time with family and friends!
We will be running one box (Southie Green) only all week Between Xmas and New Years for All Levels CrossFit Classes. Come on in and get your fitness on!
Thursday 12/26 – All levels classes in Southie Green @ 11am, 12pm & 3pm. Open Gym 1-3pm.

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

Warm Up
Dynamic Warm Up

Skill
Handstand Push-ups

WOD
“Blake”
4 Rounds
100 foot Walking lunge with 45lb|25lb plate held overhead
30 Box jumps 24|20
20 Wall ball shots 20|14
10 Handstand push-ups

Level 2- 3 Rounds
Level 1- 3 Rounds 20|10|5, Regular push-ups

Scores/Comments from 12/22/18
Scores/comments from 12/23/17
Scores/comments from 12/22/16
Scores/comments from 12/24/14

Extra Work
Work up to a Max Weight for the complex
1 Hang Squat Clean
1 Squat Clean