Friday 10 September


Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

8 thoughts on “Friday 10 September

  1. I’ll be headed to Atlanta today for the Robb Wolf Paleolithic Nutrition seminar tomorrow.
    If you got a question you want me to ask let me know here or send me an email: Russell (at) RussellCrosswy (dot) com

    As for today’s WOD:
    2 rounds plus 11 burpees before the 35 minute cutoff.
    Used 25 pound bumbells and as Daniel said this morning I wasn’t cheated by using a lower weight dumbbell.
    My shoulders were hurting throughout this workout and were definitely the weak point.
    Been working on the house this week so I’ve been stressed with bad sleep and some sloppy eating and I paid for it this morning.

  2. 2 rounds + 8 burpess on Gold at 35 min cutoff. Been a rough week for me, hopefully I’ll feel better next week.

    Enjoy the seminar Russell and be safe travelling. Thanks to Greg B. and Daniel for the motivation this morning!

  3. 26:44 Silver 55# barbell. This was a lung buster. Thanks to Leah for pushing me through round 3 and for counting down those last burpees, it made all the difference.

  4. 35:08 – Modified
    Round 1: 800m run, 30 squat cleans (100# Barbell), 30 burpees
    Round 2: 800m run, 25 squat cleans (100# Barbell), 25 burpees
    Round 3: 800m run, 20 squat cleans (100# Barbell), 20 burpees

    Thanks Hudson for the dynamic scaling throughout the WOD. I should’ve gone with Gold, but I apparently think too highly of myself and needed to be humbled yet again.

  5. I did:

    -800m Run
    -20 kettlebell Squat Cleans @ 35 pounds
    -20 burpees

    Finished in 24:42. Was a lung burner. I was sucking some wind big time. Was chasing DC Clem on this one. Thanks for the push as always.

  6. 21:12 silver
    3 rounds
    400 m run; 20 squat cleans (36#); 15 burpees

    Even the scaled version of this workout kicked my butt. I could barely get out of bed this morning! Great job Michelle and Lisa, you guys were really pushing hard!

  7. 36:23

    3 rounds: 800m run, 30 squat cleans (20# dbs), 30 burpees. Thanks David for letting me finish, and thanks to everyone pushing me at the end! The mojo kicked in a little late…

Comments are closed.

%d bloggers like this: