Day: January 11, 2011

Categories
CrossFit Workouts

2011-01-12 WOD

Split Jerk
1-1-1-1-1-1-1 reps

Categories
Community CrossFit Events Workouts

2011-01-11 Special Event: “Bear Shark” Hero WOD

Join us this evening at 7 p.m. for the “Bear Shark” Hero WOD (Facebook Event) in honor of Staff Sgt. Matthew N. Ingham, Cpl. Jamie R. Lowe, and Cpl. Nicholas K. Uzenski who were killed in action January 11, 2010 while supporting combat operations in Afghanistan.

These were members of the 3rd Reconnaissance Battalion, 3rd Marine Division, III Marine Expeditionary Force in Okinawa, Japan that included Josh and Jason Ingham, owners of CrossFit Ragnarok in Jacksonville, Florida.

This WOD will come up on the CrossFit.com main page in the future. The workout can be modified and scaled for each participant.

WOD -“Bear Shark”

9-15-21:
– Kettlebell Swings (1.5 pood)
– Thrusters (115lb)
– DeadLifts (275lb)
– 600m Run