8:00am CrossFit
We are going to finish off Ladies Week with the first female Hero WOD to appear on the CrossFit website.
U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.
She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.
“WHITE”
Five rounds of:
• 15′ Rope climb, 3 ascents
• 10 Toes to bar
• 21 Walking lunge steps with 45lb plate held overhead
• Run 400 meters
Scaling options:
Partner “White” – split the reps as needed, but run together
Rope climbs – 6 lying to standing rope pulls, 2 x 30′ stationary sled pull
Toes-to-bar – hanging knee raises, v-ups, sit-ups
Overhead lunges – DB front rack lunge, lunge (no weight)
9:00am – Barbell with Coach Paul
10:30am – Skills Clinic with Coach Jess
Special clinic today at 10:30am, we will be practicing all things handstand with coach Jess. This is a great opportunity to get some dedicated practice time at some gymnastics movements. Come in and learn a few things! This will replace the regular 10:30am CrossFit class.