This WOD is called "Jeremy", unfortunately after a three year old boy that died in an accident. Go to www.crossfit.com and click on the Jeremy link to read more about him. As a parent, there can be nothing more devistating than to lose a child. Hit this WOD up with his name in your brain, and then go home and hug your children if you have them.
Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees
For the OHS, make sure you have a good straight back, you have those active shoulders we always talk about, and that you get down into a good squat. Try that explosive breathing we have been practicing, and get this WOD done. Tomorrow will be a Maximum effort day. Let me know when you guys plan on doing this WOD, and we will get it done! I hope everyone got good rest this weekend. And as always, post your times/weights to comments.
OPERATION PHOENIX
UPCOMING EVENTS
Back to Basics Crossfit 101
I will be going back to the basics, and trying to get everyone to relearn the basic Crossfit movements. I am looking at getting it going after 5 January. Due to having a class on deck, it will have to take place in the AM, as in 0530. If you want to attend, let me know.
I will be going back to the basics, and trying to get everyone to relearn the basic Crossfit movements. I am looking at getting it going after 5 January. Due to having a class on deck, it will have to take place in the AM, as in 0530. If you want to attend, let me know.
About Me
- st8we
- Active Duty Marine EOD tech. Stationed in Quantico Va to teach Dynamic Entry. Currently Crossfit Level 1 certified, and Crossfit affiliate owner.
Links to friends and good sites
- Performance Menu
- Crossfit
- http://www.kettlebellkoncepts.com
- Crossfit Quantico
- Gym Jones
- http://www.againfaster.com
- http://www.crossfitjerseyshore.typepad.com
- http://www.bodybuilding.com/fun/kettlename.php
- http://www.dragondoor.com
- http://www.liftkettlebells.com
- The IF life
- Robb Wolf blog site
- The Zone diet
- Paleolithic diet
Jersey Kettlebell
Blog Archive
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2008
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- WOD schedule for the next 5 training days
- MEBB Total Body
- Memorial WOD
- MEBB upper body
- Row, Row, Row your boat....
- MEBB Legs
- Final design (Finally)
- Filthy Tuesday
- Maximum effort Black Box template
- Tabata Friday
- T-shirt Update
- Endurance Thursday
- T-Shirt problems
- Dead Wednesday
- Fast and furious
- Many Thanks
- Here it comes....
- Friday's Gut Check
- Thursday's Nightmare
- NEW LOGO
- A little up and down and back and forth...
- Dedication
- Crossfit WTBN logo and t-shirts
- Back to the grind....
- Your independance from fat
- Wednesday's WOD
- Burpee hell
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Disclaimer
**CrossFit WTBN is not endorsed by the Department of Defense and is not affiliated with the United States Marine Corps**
The word on Crossfit WTBN
Crossfit WTBN is a non-profit military affiliate with a focus on functional fitness. The intent of Crossfit WTBN is to provide free instruction, workout equipment, and space to crossfit for active duty military personnel, retired personnel, DOD employees, and military dependants to foster a community of like minded individuals for the purpose of getting faster, stronger, and more agile. You can contact Crossfit WTBN by calling 703 432 6717, or 703 898 6426.
You can recieve free training and a workout in the principles of Crossfit from 1100-1300 daily (novices), and from 1400-1500 for the advanced Crossfitter Monday through Friday. Times and days are subject to course schedule at the Dynamic Entry School. Please, if you are going to begin attending training with us, call ahead, and be on time for your training.
You can recieve free training and a workout in the principles of Crossfit from 1100-1300 daily (novices), and from 1400-1500 for the advanced Crossfitter Monday through Friday. Times and days are subject to course schedule at the Dynamic Entry School. Please, if you are going to begin attending training with us, call ahead, and be on time for your training.
4 comments:
I tried doing the "Jeremy" WOD on Friday and had no-joy with the OHS. That's one of those movements that I need to work on more with scaling. Made up "Michael" today from one of the mainsite WODs this past week. Time was 26:18.
Great burner today, completed this one in 16:32, substituted 75# for the Rx'd 95#
21-15-9
95# Overhead squats
Burpees
As Rx'd in 6:01. That one was a good one. It took me about 15 minutes to even be able to talk a after all them damn burpees. I hate burpees, by the way, if I never told any of you....
Good burn out
21-15-9 as Rx's
7:14
Almost got you st8we
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