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WORKOUT OF THE DAY

110304 First Friday at CrossFit Oldtown

By jerry 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

comments

Comments

  1. Gar Whaley says:

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

  2. Kevin Hare says:

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

  3. Fred says:

    Angie 26:13 (GHD)

  4. Harold Doran says:

    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”.

  5. Mike Koslap says:

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

  6. Sean Mulcahy says:

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

  7. 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.

  8. Mike Hart says:

    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!

  9. elise kessler says:

    Stephen – 25:50

  10. Mark Davis says:

    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.

  11. Vinnie Freda says:

    Fran 3:56

  12. Eric Mckenna says:

    Diane, 18:14 with 185#

  13. 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!

  14. Laurie Wasko says:

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

  15. Wittman – 25:24. Fun, tough WOD.

  16. Garry Gunder says:

    7:05 2K row and 14:23 Helen

  17. Harold Doran says:

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

  18. Joe Hart says:

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

  19. Leland says:

    Cindy 10 1/3

    Ugh.

  20. Kate Moran says:

    Cindy with Krista-13.1 PR-fer sure!

  21. JoeyP says:

    Cindy – 19 (weight vest)

  22. Jeremy Moss says:

    McCluskey: 46ish

  23. Mr. Joshua – 33:10.

Comments

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