In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
ADVANCED
"Nate - ADV"
20 Min/AMRAP
6 Pull Ups
8 Push Ups - Deload
10 KB Swings 1.5/1pd
FIRE-BREATHER
"Nate"
20 Min/AMRAP
2 Muscle Ups
4 HSPU
8 KB Swings 2/1.5 pd
(Last completed 6/19/10)
CA$H OUT:
Coach's Call...
1 Muscle Up = 3 Pull Ups and 1 Ring Dip
Posts
14 comments:
I hope everyone had a great 4th of July!! Back in with a Hero WOD, go get it!!!
first time doing nate rx'd
WOD: 6rds
could not get a muscle up after all that with 2 mins left. shoulders were on fire.
Awesome job Jen!
WOD: modified with 3 pullups and 1 ring dip (single) for muscle ups, started with one abmat then added a 10lbs plate, rx'd the kb swings. 8 rounds....was not feeling it at all today. Caught myself staring at the wall a few times and taking longer breaks. Great job everyone!!!
Advanced WOD, Rx'd: 9 rounds + 2 pullups
Cash out: Hollow rocks in 1 min, then 45 sec, then 30 sec: 30, 20, 14
Well my arm has been feeling pretty good for the past couple of weeks so I am diving back in! With that said I will modify a bit to see how my arm can handle it.
ADV/modified 10:30 mins = 5 rnds + 6
6: inversions
8: deload p/u
10: 1 pd Russian KB
ca$hout: 30 D/Us
Felt awesome!
Awesome job Jen!
WOD: FB 7rds+1 MU sub.
Did 3 pullups and 1 ring dip (single) in place of muscle ups. HSPU with 1 abmat.
Cashout: 54 DU's
Great job 3:30 amazing job Tim!
FB rx'd 11 rds + 13
Brutal WOD, MU started to get real tough after 5th rd after those heavy KB's. My shoulders a absolutley shot.
Cash out: 157 Du
RIP Nate!
Nate FB
Subbed 3 pull ups and 1 ring dip for each MU.
10 kb swings at 1.5 pd, all 2pds were taken!
Rx'd HSPU
10 rd +6 pull ups+ 2ringdips+ 2HSPU
Great job 330, Tim nice seeing you again, you crushed it as usually, see ya next summer.
Great work Kevin M, Kelli and Josh
Ah, this was exactly what the doctor ordered after a weekend of celebrating way too hard! My best friends wedding, plus the 4th, and all the alcohol involved definitely had me feeling a little soft coming into this WOD.
I hope everyone had fun with their friends and family, and remembeered to pour a lil out for all of the fallen heroes that made the celebration of this country's birth and prosperity possible... Nate this one was for you!
FB WOD Rx'd - 10rds + 2MU's
Absolutely awesome day at the box!
Way to go morning crew! Welcome to all our visiting CrossFitters!
Welcome to Bridget who did her 1st Firebreather Foundation tonight!
Fantastic job, Morgan! Did the 5:30 with Morgan. It's her 2nd WOD and she's GOT MUSCLE UPS!!! :)
WOD: FB 11rds + 3 pull ups
KB RX/3PU & 1RD/1AM HSPU
Very excited today. Got an opportunity to rx the ring dips in my muscle up sub! yay!!
I did 7 rds + 1 mu sub + 3 pull ups. Failed on the last dip in the last 10 seconds. Rx the KB and did 2 AM +10 lb plate for hspus. Got serious work to do on them, but I scaled less than last time, so I'm happy with my improvement.
Hopefully I'll be up in time for the morning tomorrow! Nice job 5:30 and 6:30!
WOD (ADV): 12 rounds + 3 Pullups (Rx'd)
fb: subbed pull ups and ring dips for mu's...decided to give the purple band a whirl since it was only one at a time. did hs walk's instead of hspu since no room on the bar to use the band contraption. 5 rds + 4 pull ups, 1 ring dip. this workout destoryed me.
WOD: did the FB modified, pull up & ring dip, 24"box w/2 red plates, 1.5p KB; 8 rds +2+4+5
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