WOD July 27, 2018 (Friday)

Capacity: 30 Cal Assault Bike for time. This is an all out sprint for time!

Weightlifting: Split Jerk
E2MOM 10 mins Split Jerk Doubles at 85-90% of 1 rep max. Look to push the weight from last week, really try to keep your weight centered in the middle of your foot during the dip and drive the knees out rather than forward to your toes and finish the drive all the way through!

WOD: Scotty

Complete as many rounds as possible in 11 minutes of:

  • 5 deadlifts, 315 lb
  • 18 wall-ball shots, 20/14
  • 17 burpees over the bar

Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.

Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.

Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017). To learn more about Scotty : Scotty Deem

Search

Popular Posts

  • CrossFit – Thu, Apr 3

    CrossFit One World – CrossFit Rope Climb 5 Rounds Of 90 Sec 2 Rope Climbs Progression 5 Knees to Elbow 3 Rope with 5 Sec Hold 8 Min Rope Practice Knees To Elbow Floor Press (5 Rounds of 90 Sec 5 Floor Press @ 60 % 1 RM Push Press) Real Glute AB Blaster (AMRAP…

  • CrossFit – Wed, Apr 2

    CrossFit One World – CrossFit Max Height Box Jump (Distance) Max Height Box Jump5 Rounds of 90 Sec 2-3 Rep Increase inches and round progress Back Squat (5 Rounds of 90 Sec 5 Back Squats @ 60% 1 RM Add 5 Pounds Every Se) 1-time exercise (Time) 4 Rounds For Time 20 Double Under 15…

  • CrossFit – Tue, Apr 1

    CrossFit One World – CrossFit Handstand Push-ups (5 Rounds of 90 Sec 4 Reps HSPU 3 Rep Deficit HSPU 25 Feet Handstand Walk (Base on progression and practice/exposure ) Deficit Handstand Push-ups Handstand Walk (25 Feet = 1 Rep) Hang Power Snatch (5 Round of 90 Sec 3 Rep Hang Power Snatch @ 60 %…

Categories

Archives

Tags