Mondayyyy!! And CFD Friendsgiving only 2 weeks away!

November 5, 2018

Mark your calendars! CFD Friendsgiving is happening in 2 weeks in Sun. Nov. 18th from 2-5pm at the Caspian! It will be a potluck style gathering so bring your favorite CFD dish to share! We'll be posting a CFD event page so you can RSVP and post what dish you will be bringing so stay tuned!

 

Here are your Monday WODs...

 

Monday Nov. 5, 2018

 

CrossFit (6am/7am/9am/12:15pm/5:30pm)

 

Strength: Week 2, Day 1

 

A1) Loaded pass-thoughs x 12 x 2

 

Notes: Maintaining a lockout at the elbows, reach the dowel as far away from your body as possible and bring it all the way around your body to touch behind your back. If you're up for it, slide a 5-10lb weight between your hands.

 

A2) Hanging Shoulder Retractions

 

Notes: Hanging from the rig, let yourself hang passively so your neck disappears, then retract your shoulder so your neck appears again. Like a turtle :)

 

B1) Box Jumps @ 30/24 x 8 x EMOM-4

 

Notes: Jump up, fully extend the hip, step down.

 

B2) Wall Balls @ 12/10 feet @ 20/14lbs x 8 x EMOM-4

 

Notes: 2 feet higher than you would normall throw! Full squat at the bottom.

 

WOD:

15 min. AMRAP:

50 KB Swings

40 Single-arm KB Thrusters

30 Calories

20 KB Box Step-overs (with 1-KB)

10 Single-arm KB SDLHP + Snatch complex (5/arm)

KB = 35/53

 

 

Endurance WOD (6:30pm)

 

“Celiz”

 

For Time:

1 mile Run

75 Hand Release Push-Ups

75 Air Squats

1 mile Run

75 Sit-Ups

75 Box Jumps (24/20 in)

 

We first found this Hero WOD posted on the website of Ruck and Field Fitness as the workout of the day for July 26, 2018. The numbers represent his unit (1st BN, 75th Ranger Regiment), number of deployments with regiment (5), and the day he paid the ultimate sacrifice on July 12, 2018.

 

Sgt. 1st Class Christopher A. Celiz was killed in action July 12, 2018, in Paktiya province, Afghanistan, during combat operations in support of Operation Freedom's Sentinel.

 

The U.S. Army Ranger was born on January 12, 1986, in South Carolina. At the time of his death, he was assigned to Company D, 1st Battalion, 75th Ranger Regiment, Hunter Army Airfield, Georgia.

 

While conducting combat operations in Paktiya province, Celiz was wounded by enemy small arms fire. He was treated immediately and medically evacuated to the nearest medical treatment facility where he died of his wounds.

 

"Sgt. 1st Class Chris Celiz was a great Ranger leader, and he will be sorely missed by 1st Ranger Battalion. He had an incredibly positive attitude that inspired Rangers throughout the formation," said Lt. Col. Sean McGee, Commander, 1st Bn., 75th Ranger Regiment. "Sgt. 1st Class Celiz led from the front and always put himself at the decisive point on the battlefield. He was a loving husband and father, and he and his family have been an important part of the fabric that represents 1st Ranger Bn. and the Savannah community."

 

 

On-Ramp (7:30pm)

 

 

 

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