Today is Kyle’s, (AKA Blondie), last day with us. Kyle has been an integral part of our CrossFit family, he has cleaned the box the past 3 years, he has taken part in all our competitions, he contributed the Rogue Jump Rope Rack and the coffee make in the office.. We will miss Kyle so very much as we wish him the best in his new ventures. Stop in after the 6:15 class to celebrate Kyle’s move-up in the world.
Warm-up: Coaches Choice
Strength: Strict Ring Pull-ups / GHD Sit-ups
(5+10)4
Use weight for both.
WOD: ATLAS w/Run
For Time:
10,000 lb./8,000 lb. Cumulative Back Squats.
Run 800 the 1st time you rack the bar.
Run 400 the 2nd time you rack the bar.
Run 200 the 3rd time you rack the bar.
Repeat that sequence if you rack the bar any more.
Choose any weight to squat. Figure out how many reps it takes to reach 10,000 lbs., that’s your target.
This Firefighter Hero WOD is dedicated to Gregg Atlas, FDNY (New York, NY), Engine 10, who was killed on September 11, 2001.
Lt. Gregg Atlas, 44, had three brothers who were firefighters. He had joined the FDNY 20 years earlier and was assigned to Engine Co. 10 after making Lieutenant in 1994. He wasn’t ready to retire because “he’d miss all the guys.”
Icing: Muscle-ups Progressions