SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
Warm Up:
500 Meter Row
CFWU x 2
500 Meter Row
(WU should be between 10 and 15 minutes)
WOD:
“Helen”
Three rounds for time:
Run 400 meters
1 1/2 pood (M)/ 1 pood (W) Kettlebell X 21 swings (or 55 lb (M)/35 lb (W) dumbbell swing)
12 Pull-ups
Challenges:
Dead Hang Pull-Ups (21)
CF Journal Strategies for a 7 Minute 2K on the Concept II Rower
“Regard your soldiers as your children, and they will follow you into the deepest valleys.
Look on them as your own beloved sons, and they will stand by you even unto death!”
- Sun Tzu
Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.
Warm Up:
500 Meter Row
CFWU x 2
500 Meter Row
(WU should be between 10 and 15 minutes)
WOD:
For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters
Challenges:
Dead Hang Pull-Ups (20)
CF Journal Rowing Technique
“Die for the Virgin, for your mother the Empress, for the royal family. The Church will pray to God for the dead. The survivor has honor and glory”
- Field Marshall Prince Alexandr V. Suvorov.
“The Science of Victory” 1796
Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
Challenges:
Dead Hang Pull-Ups (19)
CF Journal Coach B Corrects Stacey Kroon
“Also remember that in any man’s dark hour, a pat on the back and an earnest handclasp may work a small miracle”
- Brigadier-General S.L.A Marshall, “The Armed Forces Officer” 1950
Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
Challenges:
Dead Hang Pull-Ups (18)
CF Journal Coach B Corrects James Hobart
“A man does not have himself killed for a half-pence a day or for a petty distinction.
You must speak to the soul in order to electrify him”
- Napoleon Bonaparte
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
Warm Up:
500 Meter Row
CFWU x 2
500 Meter Row
(WU should be between 10 and 15 minutes)
WOD:
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Challenges:
Dead Hang Pull-Ups (16)
CF Journal Learning How to Do Full Cleans
“Lead me, follow me, or get out of my way.”
- General George Patton
Marine Capt. Garrett T. "Tubes" Lawton, 31, of Charleston, West Virginia was killed by an IED strike in Herat Province, Afghanistan on August 4, 2008. He is survived by his wife, Trisha, and two sons, Ryan, 6, and Caden, 4.
Warm Up:
500 Meter Row
CFWU x 2
500 Meter Row
(WU should be between 10 and 15 minutes)
5 Reps of (25/25/50/60/75%) of your 1 Rep Max
WOD:
Push Jerk 1-1-1-1-1-1-1 reps
(First Set should be around 80% of your 1 Rep max, followed by 85%, 90%, 95%, 100%, 105%, 105%)
Rest 3-5 minutes in between sets.
Challenges:
Dead Hang Pull-Ups (16)
CF Journal Clean and Jerk Part 3—The Burgener Files
and Clean and Jerk Part 4—The Burgener Files
No leader should put troops into the field merely to gratify his own spleen; no leader should fight a battle simply out of pique. But a kingdom that has once been destroyed can never come again into being; nor can the dead ever be brought back to life. Hence the enlightened leader is heedful, and the good leader full of caution.
-Sun Tzu
Marine Captain Warren A. Frank, 26, of Cincinnati, Ohio, died November 25, 2008 while supporting combat operations in Ninewa province, Iraq. He is survived by his wife, Allison, and daughters Sophia Lynn and Isabella Grace.
Warm Up:
500 Meter Row
CFWU x 2
500 Meter Row
(WU should be between 10 and 15 minutes)
WOD:
“War Frank”
Three rounds for time of:
25 Muscle-ups or 50 pull-ups/50 dips
100 Squats
35 GHD situps
Challenges:
Dead Hang Pull-Ups (15)
CF Journal Any Video or Article you choose. Post and tell us what it was about.
“You must love soldiers in order to understand them, and understand them in order to lead them.”
-Henri Turenne
MSgt Mike Maltz along with fellow PJ SrA Jason Plite and four other Rescue Hero's KIA on 23 March 2003 during a night rescue mission of an Afghanistan Child in the Mountains of Afghanistan. We all miss you Mike and Jason and the rest of the crew.
Warm Up:
500 Meter Row
CFWU x 2
500 Meter Row
(WU should be between 10 and 15 minutes)
5 Reps of (25/25/50/60/75%) of your 3 Rep Max
WOD:
Front squat 3-3-3-3-3 reps
(First Set should be around 90% of your 3 Rep max, followed by 95%, 100%, 105%, 105%)
Rest 3-5 minutes in between sets.
Challenges:
Dead Hang Pull-Ups (14)
CF Journal The Burgener Files—Clean and Jerk Part 2
“Reason and calm judgment, the qualities specially belonging to a leader.”
- Tacitus, 55-177
In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.
Warm Up:
No Warm-Up, Joshua didn’t have time to warm up!
WOD:
“Joshie”
Complete three rounds for time of:
40 lb (M)/25 lb (W) Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 lb (M)/25 lb (W) Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
These are squat snatches not power snatches.
Challenges:
Dead Hang Pull-Ups (13)
CF Journal The Burgener Files—Clean and Jerk Part 1
“The final test of a leader is that he leaves behind him in other men the conviction and the will to carry on.”
- Walter Lippmann, 1889-1974
DON’T EVER FORGET!
Challenges:
Dead Hang Pull-Ups (13)
CF Journal More Pop at the Top
I must follow them. I am their leader.
- Andrew Bonar Law, 1858-1923
