Tuesday, July 9 WOD

Buy-In: Bench Press

  • 75% x 5
  • 80% x 5
  • 85% x 5

WOD: “Nate”  20 minute AMRAP of…

  • 2 Muscle-ups
  • 4 Handstand Push-ups
  • 8 Kettlebell swings, 2/1 pood

* 1 Muscle-Up  = 3 Pull-Ups + 3 Ring Dips

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.

 

Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!

CrossFit Journal

CrossFit Kids

CFA Coach Fun Facts

Claim to Fame: Unofficial IPA Amateur Bench Press Record holder at one time-585lbs, my uncle is a famous stuntman, finished the Tough Mudder without crying, and funniest guy at the box (self proclaimed).

Coach DeFalco

Foodee

Random Recipe

Golden Roasted Beet Salad

Get The Recipe »