Saturday, 29/12/18

28 Dec Saturday, 29/12/18

7am and 8am classes only

A)
“McDonald and Galagher”
2 rounds for time:
200m Run
16 KB Swings (24/16kg)
16 Pull-Ups
16 Front Squats (50/30kg)
200m Run
14 KB Swings (24/16kg)
14 Pull-Ups
14 Front Squats (50/30kg)
200m Run
12 KB Swings (24/16kg)
12 Pull-Ups
12 Front Squats (50/30kg)

(by Jamie Zimmerman and Jimmy Wright)

PTE Galagher & LCPL McDonald were serving together with the Special Operations Task Group in Afghanistan when they were tragically killed in a helicopter crash on 30 August, 2012.

McDonald enjoyed the heavy lifts such as front squats, and was known to swing up a kettlebell. Strength was his game. Therefore, the front squat and kettlebell swings are for him.

PTE Galagher was a man who loved his metabolic conditioning workouts. He was fast, strong,
and quick to find a pull up bar for his fitness programming. The pull-ups and 200m run are for him.

or

B)
“Chad”
For time:

1000 Stepups (20″, 20kg /18″, 10kg)

To read a more in-depth article about this workout visit morningchalkup.com

View this post on Instagram

4:45pm. A few weeks ago we lost an American hero. A friend of mine and someone I worked with when I was in the Navy. At his funeral his wife mentioned that he did 1000 step ups for time with a 45 pound pack on a 20” box to train for climbing Mt Aconcagua. Tonight I did this workout with @jameshobart @apbozman and @jimi.letchford. We did it as a celebration of his life and to honor his memory. If you are looking for something to do this weekend give this one a go and keep Chad in mind. @crossfit @navysealfoundation @allinallthetimefoundation #crossfit @sarawilkinson7

A post shared by @ thedavecastro on Dec 14, 2018 at 6:18pm PST