Saturday, July 19 2014

WOD: A. Spend 15 minutes working on and setting up muscle up and HSPU areas B. "Nate" 20 minute AMRAP of: 2 muscle ups 4 HSPU 8 KBS 32kg/24kg Enlarge image Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. We're asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461. CFHSV Running & Endurance WOD:

"Rolling Thunder"

Perform the following never walking and continue to move/roll along.

Run 400m warm-up pace (70%)

Run 400m fast (90-100%)

Run 400m recovery pace (60-70%)

Run 200m fast (90-100%)

Run 200m recovery pace (60-70%)

Run 400m fast (90-100%)

Run 400m recovery pace (60-70%)

Run 800m fast (90-100%)

Run 400m recovery (60-70%)

Run 400m fast (90-100%)

Run 400m recovery pace (60-70%)

Run 200m fast (90-100%)

Run 200m recovery pace (60-70%)

Run 400m fast (90-100%)

Run 400m recovery pace (60-70%)

meet at CFHSV at 8am