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WORKOUT OF THE DAY

110304 First Friday at CrossFit Oldtown

By jerry27 comments

Come celebrate another AWESOME month at CFOT: First Friday Happy Hour at 7:17pm, CFOT style!

Pick your own Hero, Girl, or Benchmark.

Compare to your last First Friday or look back to see what others have done:

FEB

JAN

DEC

NOV

OCT

Sept

Aug

July

June

May

New Hero WODs since our last First Friday:

Ledesma

Carlos Ledesma
Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, AZ, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, AZ.

He is survived by his wife Sherry and sons Luciano and Elijo.

First posted February 8, 2011

Complete as many rounds as possible of:

  • 5 Parallette handstand push-ups
  • 10 Toes through rings
  • 20 pound Medicine ball cleans, 15 reps
in 20 Minutes
Jeremiah Wittman
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010 , when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.

He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

First posted February 10, 2011

Seven rounds of:

  • 1.5 pood Kettlebell swing, 15 reps
  • 95 pound Power clean, 15 reps
  • 15 Box jumps, 24″ box
For Time

McCluskey

Three rounds of:
9 Muscle-ups
15 Burpee pull-ups
21 Pull-ups
Run 800 meters

If you’ve got a twenty pound vest or body armor, wear it.

HeroJasonMcCluskey_th.jpg

Enlarge image

U.S. Army Sergeant Jason “Mick” McCluskey, 26, of McAlester, Oklahoma, assigned to the 27th Engineer Battalion, 20th Engineer Brigade, XVIII Airborne Corps, based out of Fort Bragg, North Carolina, was killed on November 4, 2010, when insurgents attacked his unit with small arms fire in Zarghun Shahr, Mohammad Agha district, Afghanistan. He is survived by his son Landen, and his mother Delores Olivares.

Comments

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27 Comments to "110304 First Friday at CrossFit Oldtown"

  • Gar Whaley says:

    March 4, 2011 at 8:18 am - Reply

    42:08 – Murph w/ 20# vest
    8:07 mile / 24:44 middle / 9:16 mile

  • Kevin Hare says:

    March 4, 2011 at 8:42 am - Reply

    Grace: 2:39 (PR by 2:03)

  • Fred says:

    March 4, 2011 at 8:51 am - Reply

    Angie 26:13 (GHD)

  • Jessica Gunder says:

    March 4, 2011 at 9:22 am - Reply

    Cindy – 15 2/3

  • Harold Doran says:

    March 4, 2011 at 9:23 am - Reply

    Today I hit “Holbrook”. My splits were:

    1:08 – 1:07 – 1:05 – 1:06 – 1:09 – 1:08 – 1:10 – 1:10 – 1:11 – 1:11

    6 seconds deterioration from fastest to slowest interval. Thrusters and pul ups no problem. But that run becomes a gasser and it is hard to sprint after the first few rounds. Thanks to Jerry for keeping me accountable for the 1 minute rest between intervals. This WOD is a metabolic crusher!

    Tonight I have a date with “Diane”.

  • Mike Koslap says:

    March 4, 2011 at 9:56 am - Reply

    Linda – 44:42 275/185/135
    Weighed in at 178#
    Ouch…

  • Sean Mulcahy says:

    March 4, 2011 at 9:57 am - Reply

    Murph w/ Team Murph (Sean C., Gar, Mike H.)
    43:32

  • Hazen Marshall says:

    March 4, 2011 at 10:18 am - Reply

    Stephen – 30,25,20,15,10,5 reps of back extensions, GHD situps, knees-to-elbows, and 95# stiff-legged deadlifts – 31:09

    Ab/glute wrecker.

  • Mike Hart says:

    March 4, 2011 at 11:20 am - Reply

    Murph w/ Team Murph (Sean C., Gar, Sean M.)
    43:40 (PR)

    -check the mainsite today. Johnny Ulsamer, Whitefish, Montana is wearing a CFOT shirt!

  • JoEllen Windsor says:

    March 4, 2011 at 12:04 pm - Reply

    Annie– 12:55

  • elise kessler says:

    March 4, 2011 at 1:44 pm - Reply

    Stephen – 25:50

  • Mark Davis says:

    March 4, 2011 at 2:12 pm - Reply

    Diane 4:24
    With Team Diane – Danny, Eric & me
    Much improved from Dec 09 of 7:40, but I still can do much better with more conditioning and strength.

  • Vinnie Freda says:

    March 4, 2011 at 2:36 pm - Reply

    Fran 3:56

  • Eric Mckenna says:

    March 4, 2011 at 2:57 pm - Reply

    Diane, 18:14 with 185#

  • Dayna Lewnes Blumel says:

    March 4, 2011 at 4:18 pm - Reply

    Stephen – first time doing this WOD; LOVED it! Let’s see if I can sit down tonight….30:11 at 85lb straight leg deadlifts; will go for 95lbs next time!

  • Laurie Wasko says:

    March 4, 2011 at 8:00 pm - Reply

    Nancy 14:59 – Thanks to Kevin for the push to keep it under 15. Just made it!

  • Amy Blake Bertles says:

    March 4, 2011 at 8:08 pm - Reply

    Wittman – 25:24. Fun, tough WOD.

  • Kevin Hare says:

    March 4, 2011 at 8:30 pm - Reply

    Nancy: 19:56

  • Garry Gunder says:

    March 4, 2011 at 10:17 pm - Reply

    7:05 2K row and 14:23 Helen

  • Patrick Glaccum says:

    March 4, 2011 at 10:31 pm - Reply

    DT 23:10 PR

  • Harold Doran says:

    March 5, 2011 at 8:23 am - Reply

    Second WOD “Diane” 10:37. HSPU fell apart early.

  • Joe Hart says:

    March 5, 2011 at 9:30 am - Reply

    Murphy (no vest) : 42:16 (8:00, 24:00, 10:00) thank you Johnny for the push

  • Leland says:

    March 5, 2011 at 12:34 pm - Reply

    Cindy 10 1/3

    Ugh.

  • Kate Moran says:

    March 5, 2011 at 12:40 pm - Reply

    Cindy with Krista-13.1 PR-fer sure!

  • JoeyP says:

    March 6, 2011 at 6:21 pm - Reply

    Cindy – 19 (weight vest)

  • Jeremy Moss says:

    March 16, 2011 at 9:18 pm - Reply

    McCluskey: 46ish

  • Amy Blake Bertles says:

    April 1, 2011 at 1:50 pm - Reply

    Mr. Joshua – 33:10.

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