Thursday Aug 9 2018

Today is an official CrossFit HQ Workout of the day Rest Day. So if you’ve been here everyday since Monday feel free to take a rest day. They are not glamorous but they do make you better. You can still come to the gym to do stuff, get some work done around the house or maybe get out and play. Whatever don’t be afraid to rest. Back to HQ tomorrow but for now let’s do Hero WOD
Have a great Thursday

7 Rounds For Time
7 Deadlifts (315/205 lb)
200 meter Sprint
15 Pull-Ups
45 seconds Rest

Patrick Daniel Tillman (11/6/76–4/22/04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor.
Founded in 2004, the Pat Tillman Foundation invests in military veterans and their spouses through academic scholarships – building a diverse community of leaders committed to service to others. The scholars chosen show extraordinary academic and leadership potential, a true sense of vocation, and a deep commitment to create positive change through their work in the fields of medicine, law, business, education and the arts.

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Jennifer McFall375d

I love hero WODs

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Troy Foley375d

Should rest 40 seconds.

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Mike Macco375d

Rest day... Let’s do a Hero!! 😵

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That was long, very heavy and 🐢🐢🐢. My legs 😩
26:36 105#, red/green banded pu, run
20:22 135# ring rows
So warm
Used the pull ups to work a lot of butterflies
185# DL, pullups then bands then jumps then rings.
20:57 185#
Jogged a slow mile; 50 thrusters beginning @ 65# adding 10# load and run 100 m when broken (30 @ 65#/13 @ 75#/7 @ 85#); yesterday’s snatch emom 95#; 4 rds of 21 C2B, 15 strict hspu, 18 alt. Pistols
19:31 RX
I think I finally figured out this pull-up stuff, and tried to keep up with this Shane guy, bad idea ☠️☠️
19:22 225# deads
25:20 🐢🤷🏽‍♀️
135# DL, 2 rounds pullups, 5 rounds ring rows (hand rip reopened)
23:32 @ 295#. Sarah - 23:36 @ 95#
Pulled weeds for EC. 🙄
26:25 155lb DL. Band pullup
24:58. 275 dl
21:48 w mods
👶🏼 mods: 115#, :45 sec bike, green band
23:31 rx 🤡
Deadlifts 1, me 0 😂
Rest Day ❤️
Rest Day 🙄
Dislike these days.
North Frisco workout.
All DLs UB / Pull-ups UB for 4 rounds, then 10-5 for the last 3 rounds / EMOM10: 3 MUs. Tore my left wrist on second MU in the ninth round so stopped there. I need to remember to use tape next time!
🐢 31:11 #145, hands started to rip ring rows
Me - 21:28 (205)
Murray - 17:15 (55, box PU)
Used my phone to time the :45 rest 🤓1 Clean & jerk EMOM 15 (155#). 15 min AMRAP: 10 cal Assault, 20 GHD, 20” HS walk (5 rounds, stopped with 1:30 left whoops).
Rest Day!😄
BFR knee therapy & XOSym, that's all folks.
25-26ish minutes? So glad to be done I didn't look up at the clock
New meta: hero WOD = rest day. 225 DL
20:55 @225#
No Extra Credit 👍
26:20, 95#, jumping pull ups, bike
21:36. 225#DL