CrossFit Beverly

Saturday January 26, 2013

WOD

Hansen
Five rounds:
70 lb. Kettlebell Swing, 30 reps
30 Burpees
30 Glute-Ham Sit-Ups (AbMat Sit Ups)

25 min Time Cap

Marine Staff Sgt Daniel Hansen died February 14th 2009 in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

Warm Up:
500 m Row
4 Turkish Get Ups per arm
10 Hand Release Push Ups
10 Pull Ups
10 Dips
DROM
Dynamic Stretch

Heat 1 
MK 4 rounds +28 reps 35# GHD/Abmat
Bridget 3+80 27#
Dennis 3+34 53#
Mary Kate 4+1 35#
Jenni 3+17 35#
Maria 3+21 25#
George N 3+46 35#
Rick 2+46 53#
Wendy 4+20 35# GHD/Abmat

Heat 2
Vince 3+50 Rx
Patty 3+55 35#
Julie 3+21 Rx
John Mc 4+48 53#
Nat 3+50 44#
Marty 4+17 44#
Morgan 4 35#
Jack 3+70 53#
Tim 4+10 53#
Mary N 3+50 35#

Heat 3
Angie 3+33 25#
Dan C 4+13 53#
Jose 4+29 #53
Erik 3+46 53#
Katie 4+50 27#
Fetz  Somewhere between 1 and 5 rounds
Chris W 4+14 53#
Alex 4+72 35# GHD

Heat 4 
Nick J 2+60 Rx
Brennan 3+24 Rx
Raegan 4+17 35#