28 Dec Saturday, 29/12/18
7am and 8am classes only
“McDonald and Galagher”
2 rounds for time:
16 KB Swings (24/16kg)
16 Front Squats (50/30kg)
14 KB Swings (24/16kg)
14 Front Squats (50/30kg)
12 KB Swings (24/16kg)
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.
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