“Team DT”...

Teams of 2 - AMRAP 15:

12 Deadlifts 95/55

9 Hang Power Cleans 95/55

6 Push Jerks 95/55

6 rounds plus 14 reps with Fabiana 

*Partner 1 completes 1 whole round, then partner 2 does*

“In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in Operation Enduring Freedom (OEF) when his vehicle was struck by an IED. Timothy is survived by his wife Megan and eight year old son T.J.”

“It’s a Bar thing”..

3 Rounds
Run 400m
7 Bar Muscle Ups
7 Clean and Jerks (95)
7 FR Lunges (95) – per leg

18:18 

“Feelin’ Loopy”...

2K Row
 into 

4 Rounds

10 Deadlifts 245

25 Wall Balls (14)

*30 minute cap*
25:43

“Hot Potato”...

3 Minute Max Cal Row - 50

3 min rest
3 Minute Max Cal Bike - 45
3 min rest
3 Minute Max Cal Ski - 30
3 minute rest
3 Minute Weighted Box Step over 50lbs each hand - 20

50-45-30-20 = 145

“Stronger”...

Gymnastics: 2 Rounds For Quality

Max Strict Chest-to-bar Pull-ups - 16/13

Max Strict Handstand Push-ups - 15/9

Strength: 4 Rounds For Quality

(1) 10 Heavy DB/KB Strict Press - 35

(2) 5 Sumo Deadlifts (re-set between reps) - 155/225/295/335

“Abbate"...

1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile
42:44Rx

I realized about five reps into the first round of clean and jerks that 155lbs was a huge mistake. Went way too heavy but decided to tough it out.

Thought about giving up. Wanted to give up. Didn’t give up - because of Sergeant Abbate. 

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

"J. T."...

21-15-9 of:
Handstand Push Ups
Ring Dips
Push Ups

12:19 Rx (10 second PR)

*HSPUs Strict

In honor of Navy Petty Officer 1st Class Jeff Taylor of Little Creek, VA. JT was was killed in Afghanistan on June 28, 2005 at the age of 30. Taylor’s SEAL teammates remember him as “an extremely strong leader who knew how to get the job done. He was known as a serious, yet lighthearted person.”

"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today."- Erin Taylor

“Macho Man”..

20 EMOM:

5 Push Press 95
10/8 Cal Bike
15 rounds plus 5 reps
When you fail rest a minute and get AMRAP
until the 20 minute mark. 

''Bar Muscle Up Nate''...

For Time...
Total Reps: AMRAP 20
2 Bar Muscle-ups
4 Strict Handstand Push-ups
8 Russian Kettlebell Swings (70)
13 rounds plus four reps

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th
during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant
son Parker.

"Bulletproof"...

Time: 4 Rounds
400m run
15 Handstand Push-ups (Strict)
15 Pull-ups (Chest-to-bar)
500m Row
34:03 Rx
*35 minute time cap
60 Strict HPSUs is no joke!

25 Strict Pull Ups...

I just got 25 strict pull ups. My previous Pr was 24. Anyday that you Pr is a good day!

24 Hero WODs in 24 Hours...

Pennant CrossFit (PCF) hosed a unique fundraising event this Memorial Day to honor our Nation’s heroes and to raise money to support veterans and their families. Over the course of 24 hours, teams of athletes will be completing 24 Hero WODs, one WOD at the top of each hour. This event will be open to all boxes and all proceeds raised will be donated to Veterans Inc. based in Worcester. I completed nin total WODs: Luke, DT, Victoria, (teacher killed Sandy Hook protecting students), Dork, rankel, Coe, Bruck and Murph. 5 on Sunday May 28th and 4 on May 29th. Memorial Day. 

''RJ"...

Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents (13 ft rope)
50 Push-ups
45:23 (Only 1:32 slower than PR! Pumped since I don't currently CrossFit!)

 THAT HURT THE WHOLE TIME!

RIP Officer/Sgt. Major Cottle Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter  Kaila. The LAPD established a trust fund for them. 

J & M Fundraiser WOD...

Teams of 4

969 m Row

98 Squats

50 Burpees

*One person performs an Overhead Plate 45/25 hold at all times*

**20 minute time cap**

with fabiana, bruce and rick...

It was my first WOD after having two teeth removed - wisdom tooth and back molar - felt good. 

''Fiesta''...

For Time: 3 Rounds

15 Hang Power Snatch 75

15 Overhead Squats 15

15 Burpees over bar

12:08

*rx was 95lbs

MY first WOD in a while. felt good.

''Purple Haze''...

For Total Time

500m row

21 Power Cleans 135

-rest 5 minutes-

750m row

15 Power Cleans 165

-rest 5 minutes-

1000m row

9 Power Cleans 185

29:47 

* attempted 205 last round but no dice 

* Rx was 135/165/205

Got bodyfat tested -

weight - 153.9lbs

lean body mass - 138.7lbs

body fat mass - 15.2lbs

body fat % - 9.9%

lost 3.7lbs of fat

gained 1.6lbs of muscle

total weight loss of 2.1lbs

lost 2.3% of body fat in two weeks - 1/9 - 1/23

''Coney Island''...

EMOM x 5: 1 Power Clean & Push Jerk 

135-145-155-165-175

then,

 

Coney Island

For Time: 10 Rounds

10 Wallballs 14

3 Clean & Jerks 115

9 rounds even

*15 minute time cap

* rx was 15 WB @135 and 3 C&J @135 

Got bodyfat tested -

weight - 156lbs

lean body mass - 137.1lbs

body fat mass - 18.1lbs

body fat % - 12.2%

''Regional Nate''...

For Time: 10 Rounds:

1 Strict Muscle-ups

7 Strict Handstand Push-ups

12 Kettlebell Snatches (53)

*20 minute time cap

7 rounds plus 4 reps

Rx was 4 muscle ups and 70lb snatches 

Three Wise Men...

Jeremy: AMRAP 4

5 Hang Squat Snatch 75

10 Burpees over the bar

2 rounds + 9 reps

-rest 2 minutes-

Ben: AMRAP 4

10 Power Cleans 135

20 Pull-ups

1 round 11 reps

-rest 2 minutes-

Beau: AMRAP 4

15 Box Jump Overs 24

30 Wallballs 14

1 round + 12 reps

rx was - 

135 for squat snatches

135 for power cleans

20 for wall balls

20 on Wall Ball

After the September 11th attacks on the US, Jeremy joined the Navy and became a SEAL. Ben already in the Army became a member of the legendary Green Berets. Beau followed his brothers and joined the Marine Corps Infantry. Together they served over 1,600 days in Iraq and Afghanistan. Tragically Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Just over two years later, Ben was killed in a firefight in Afghanistan. Beau remained on active duty in the United States 

Mainstream

For Total Reps: AMRAP 15

4 Bar Muscle-ups

6 Turkish Get-ups 53 (total)

8 Ring Push-ups

3 rounds plus 7 reps rx