“Griff”
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Compare to 120621
Post time to comments.
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.
“Jack”
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box
Compare to: 120820
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
CLEAN COMPLEX
10 Sets for load of the following:
1 Deadlift
2 Shrugs
1 Hang Power Clean
1 Hang Clean
1 Clean
Post load for each round to comments:
compare to: 130320
AMRAP 15
30 Double Unders
20 Situps
10 DB Clean n Jerks (Heavy)
Post total number of rounds to comments:
For Time
Run 5K
Post Results to comments:
“Chelsea”
Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10? Post results to comments. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.
Post results to comments:
Although we are moving to a much big space on Saturday May 25th at 10:00 am (come on out and help if you’re around) The actual distance is only about 250 meters from our current space. Perhaps it’s my inability to verbally communicate the new location as I’ve had a few questions about the whereabouts of the space, so I decided to just go ahead and post the new address.
I’m also pleased to announce that in early June I will be adding several new programs:
1) CrossFit Endurance – This will be an un-coached workout. Workouts for the week will be posted on the whiteboard. I will create a “Class” in Zen if you’d like to do the workout around the Circle. My preference for training is to always do this with a partner. Signing up for class will help ensure that we create a culture of training partners. I will hold seminars to discuss training and how to go about a typical workout. Other seminars will include how to incorporate both Endurance and CrossFit into your training schedule. As someone who ran marathons for 10 years, I have been coached by some of the top coaches in the area and also developed my own strategies for endurance work. I have studied everyone from Pftzinger to Lydiard…. It wasn’t until I read the works of Brian McKenzie that I formally adopted CrossFit Endurance. That 12 month cycle of training for me broke me out and I ended up finally running a sub 3 hour marathon at Boston in 2009. CrossFit Endurance might be the exact program you need if Spartan Racing, Tough Mudder Training and the likes are at the top of your priority list. This program is 100% free!!!!
2) Olympic Weightlifting – A traditional weightlifting program will be delivered sometime in June or early July depending on equipment delivery. There is the obviously natural fit to CrossFit as Olympic Weightlifting trains you for the Snatch and Clean + Jerk. Even if you do not plan on competing in the sport of Weightlifting this training can help anyone from the average/seasoned CrossFiter to the High School athlete that wants to improve their Strength and Power Output. This will be a coached session but not like a typical CrossFit class. There will be no instruction with PVC unless you are an absolute beginner to the sport. The cost of this class will be 50 dollars a month for current Hammer Down members and 100 dollars a month for non-CrossFit members. The class times will initially run from 6:30 – 8:00 pm. Depending on interest and numbers will determine if I decide to open this up further. I will be capping this initially so if you’d like to reserve a spot please send me an email to todd_katz@hotmail.com
A few other classes that I will announce once I have more of the details will also be coming your way.
