11.11.24

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

Metcon
“Blake”
4 RFT
100’ Overhead Walking Lunges @ 45/35
30 Box Jumps @ 24/20”
20 Wallballs @ 20/14
10 HSPU

Accessory
5k Row

11.9.24

Weightlifting
Skill Development
5 min EMOM
3 Tall Jerks

5 min EMOM
3 Jerk Balances

Strength
4 Rounds E2M
4 Push Press

4 Rounds E2M
2 Split Jerks w/ Pause in catch and dip @ 75% 1RM

4 Rounds E2M
1 Power Clean +
2 Split Jerks

CrossFit
Strength
7 Rounds E3M
2 Back Squats

11.8.24

Skill Development
6 min EMOM
3 Weighted Pull-ups

Metcon
4 RFT
18 Pull-ups (RX+ C2B)
9 Ring Dips
3 Wall Walks
Last tested on 9/20/2017.

Accessory
5x50’ Low handle Sled Push

11.7.24

Metcon
Partner WOD
22 min AMRAP
50 GHD Sit-ups
100’ DBall Carry @ 100/60 each
50/40 Calorie SkiErg

Accessory
10 min EMOM
O: 2 Rope Climbs
E: 25 Crossovers

11.6.24

Strength
6 min EMOM
1 Squat Clean Thruster

Metcon
12 min AMRAP
10 Calorie Row
3 Thrusters @ 155/105 (RX+ 185/125)
Add 2 calories each round.
CAP programming from 7/17/2024

Accessory
20-minute Bike