11/5/2018

10/22/2018
October 22, 2018
11/06/2018
November 6, 2018

11/5/2018

CrossFIt Windansea – CrossFit

Metcon

Andy (Time)

For time, wearing a 20-lb. vest:

25 thrusters, 115 lb.

50 box jumps, 24 in.

75 deadlifts, 115 lb.

1.5-mile run

75 deadlifts, 115 lb.

50 box jumps, 24 in.

25 thrusters, 115 lb.
U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.

Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.

Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.
To learn more about Andy click here
Scaling this WOD

If you have never worn a weight vest during a workout, perform this workout without one. Choose a weight that allows at least 10 unbroken reps of thrusters and deadlifts. For the box jumps, prioritize jumping even if it means lowering the height of the box or using a stack of plates. Watch The Deadlift and The Thruster from the CrossFit Journal to review points of performance.

Beginner

20 thrusters

30 box jumps

50 deadlifts

1-mile run

50 deadlifts

30 box jumps

20 thrusters

Men use a 75-lb. barbell and a 16-in. box

Women use a 55-lb. barbell and a 12-in. box

Experiment with the box jump height in the warm-up. If you are able to complete 7 continuous repetitions, consider increasing the height of the box. If you have never run a mile in less than 10 minutes, consider running 1,200 meters instead.

Intermediate

25 thrusters

50 box jumps

75 deadlifts

1.5-mile run

75 deadlifts

50 box jumps

25 thrusters

Men use a 95-lb. barbell and a 20-in. box

Women use a 65-lb. barbell and a 16-in. box

If you are able to complete 20 box jumps with no rest, use the prescribed height for the box. During the second half of the workout, if you cannot complete 3 unbroken reps of thrusters or deadlifts, consider using the beginner rep scheme to finish. If you would like to experiment with using a weight vest, consider wearing it for the run portion of the workout only.

Leave a Reply

Your email address will not be published. Required fields are marked *