Workout: Tuesday 11/01/2016

On Friday, November 4th, we will be holding the EOD 131 Memorial Workout in honor of the 131 EOD Technicians in the Navy, Army, Marine Corps and Air Force who have made the ultimate sacrifice since 9/11. All proceeds benefit the EOD Warrior Foundation non-profit 501 (c) 3. This year we add Marine SSGT David B. Lyon to the list of 130 which now brings the total to 131. SSGT Lyons died of wounds received in action while deployed in 2010 to Afghanistan in Support of Operation Enduring Freedom. The workout is therefore renamed the EOD 131 Memorial Workout in his memory.
For workout details and to register, go to http://www.eodmemorialworkout.com/
When signing up, at the team option portion/select join a team, please select Crossfit East County/EODMU 11/

Level 1

E2MOM for 10 minutes
1 Power Clean + 1 Hang Power Clean
3 Press
+
3 Rounds
15 KB Clean and Jerks Right Arm 35#/26#
15 KB Clean and Jerks Left Arm
15 Pull Ups
15 Plank w/ Alternating KB Drag R+L=1
Post loads and time.

Level 2

E2MOM for 10 minutes
3 Deadlifts (Each rep from a dead stop)
5 Strict Pull Ups (Add weight if needed)
+
30 – 25 – 20 – 15 – 10
Wall Ball 30# @ 10′ / 20# @ 10″
Unbroken Double Unders w/ Zeus Rope
Burpees to 6″ Target
Post load and time.

CrossFit Old School

21 – 18 – 15 – 12 – 9 – 6 – 3
Calories on Rower
Thrusters 45#/35#
GHD Sit Ups
Post time.

7 comments

  • Paul 1 Nov ’16

    5:15
    L1
    Delilah 75#/5#/22:24
    Erika 90#/55#/18:27
    Carolyn 95#/65#/16:17
    Barbara 100#/55#/16:38 Rx
    Monica 95#/65#/14:36 RX
    Michael 145#/95#/17:38 Rx
    Chris F. 165#/135#/19:09 Rx
    James 135#/95#/20:35
    Tim R. 185#/105#/19:03 Rx
    Milly 135#/75#/-
    Amadi 155#/75#/-
    Paul 185#/115#/12:45 Rx
    L2
    Newman 305#/21:21 Rx
    Amadi -/23:59
    Milly -/34:31 Rx
    CF OS
    Rose 32:05 Rx

    Reply
  • Paul 1 Nov ’16

    8:00
    L1
    Shannon 85#/65#/17:50
    Serena 110#/70#/21:33 Rx
    Ed A. 200#/150#/13:52 Rx
    Travis 145#/115#/18:50 Rx
    Andi 110#/70#/19:42 Rx
    Rob 155#/135#/-
    CF OS
    Linda 21:38 Rx
    Tim S. 21:26 Rx
    Stroup 20:12 Rx
    Rob 24:15 Rx

    Reply
  • Paul 1 Nov ’16

    9AM
    L1
    Berenice 85#/50#24:06
    April 85#/65#15:58
    CFOS
    Sami 22:12Rx
    Tina 20:33Rx
    Scotty 25:00Rx

    Reply
  • Joe 1 Nov ’16

    12PM
    L1
    Dylan 165#/95#/14:12 Rx
    Steven 95#/75#/25:52
    Drew 205#/135#/14:48 Rx
    John 195#/75#/13:18 Rx
    Sam 145#/125#/14:18 Rx
    CFOS
    Briley 21:26 Rx (Airdyne)
    JoJo 12:54 Rx (Airdyne)

    Reply
  • Paul 1 Nov ’16

    4PM
    L1
    Freddy 140#/75#/14:13
    Warren 165#/115#/11:25#
    Cami 105#/55#/14:37
    Nicole 95#/60#/15:41
    Tina H 105#/70#/17:55Rx
    Amy 115#/65#/15:07
    Elizabeth 95#/55#/
    Tiffany 65#/55#/15:08
    Susan 100#/38#/14:10Rx
    Jimmy 225#/95#/13:50#
    L2
    Anthony 305#/21:35Rx
    Trapp —-/20:49Rx
    Heather —/22:13Rx
    CFOS
    Heather 15:37Rx
    Milly 17:38Rx
    Dylan 19:40
    Sonya 25:58Rx

    Reply
  • Paul 1 Nov ’16

    5PM
    L1
    Jill 75#/55#19:59
    Tommy 145#/95#/19:37Rx
    Severen 100#/65#/19:10Rx
    Jean 95#/90#PR/20:15Rx
    Gaby 75#/65#/19:23
    L2
    Jeff W 300#/19:10Rx
    CFOS
    Chris B 18:03Rx
    Steve O 20:56Rx a/d

    Reply
  • Paul 1 Nov ’16

    6PM
    L1
    Terry 175#/115#/10:43Rx
    Lisa 125#/85#/13:28Rx
    Mike N 155#/115#/20:20Rx
    Clara 85#/65#/15:38
    Carrie 115#/70#/15:20Rx
    Joe V 195#/195#/14:05Rx
    L2
    Gary 225#/26:56Rx
    CFOS
    Barbara 17:41Rx

    Reply

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