Warm up:
2 rounds of:

5 Hang clean and press (bar only)
5 Front squats with bar
5 Pull ups
5 Burpees
5 Box jumps

15 minutes to reach a max clean and jerk

2 rounds for time of:

200m Farmers carry (53 lb./35 lb.)
30 Burpees
3 Muscle ups
30 Wallballs

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CrossFit for Hope is Saturday at 10am at Luke’s Locker!

Look forward to seeing everyone there! If you have not had a chance to donate to the CF7 page, click here to help us raise money for St. Jude’s!


Today marks the 68th Anniversary of D-Day. On the morning of June 5, 1944, U.S. General Dwight D. Eisenhower, the supreme commander of Allied forces in Europe gave the go-ahead for Operation Overlord, the largest amphibious military operation in history. On his orders, 6,000 landing craft, ships and other vessels carrying 176,000 troops began to leave England for the trip to France. That night, 822 aircraft filled with parachutists headed for drop zones in Normandy. An additional 13,000 aircraft were mobilized to provide air cover and support for the invasion.

By dawn on June 6, 18,000 parachutists were already on the ground; the land invasions began at 6:30 a.m. The British and Canadians overcame light opposition to capture Gold, Juno and Sword beaches; so did the Americans at Utah. The task was much tougher at Omaha beach, however, where 2,000 troops were lost and it was only through the tenacity and quick-wittedness of troops on the ground that the objective was achieved. By day’s end, 155,000 Allied troops–Americans, British and Canadians–had successfully stormed Normandy’s beaches.

Within three months, the northern part of France would be freed and the invasion force would be preparing to enter Germany, where they would meet up with Soviet forces moving in from the east.

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Wednesday WOD, June 6, 2012

10 thoughts on “Wednesday WOD, June 6, 2012

  • June 5, 2012 at 6:46 pm

    If you go to France a day in Normandy is a must. The bravery that day changed the world. If you survived the landing then you got to fight in the Battle of the Hedgerows. More men died in that battle than the landing. Thank you to all who have served or serve!

  • June 6, 2012 at 7:17 am

    Matched my C&J pr at 245#, the limiting factor is the jerk, coulda done more on the clean

    Then the wod was going well and on my second muscle up I landed on a plate funny and rolled my ankle. Needless to say I was done. Was on track for an 18-ish minute time frame.

    Not a bad sprain. Should be there tomorrow bright and early!

  • June 6, 2012 at 7:44 am

    165# on the jerk; poor technique keeps more from putting more weight overhead

    21:25 with push ups and pull ups subbed for MUs

  • June 6, 2012 at 9:51 am

    215# C&J

    13:34 WOD

    Sorry Josh. Hopefully you are not out too long.

  • June 6, 2012 at 10:56 am

    C&J 115lbs the WOD was great but a gasser. Can’t imagine later in afternoon when it heats up!
    20:04 sub for MU

  • June 6, 2012 at 12:26 pm

    “If you go to France a day in Normandy is a must” should read….. the following is a list of places that poor mexicans will never see.
    Easily clean 207 but couldn’t get it overhead.
    Wod was 14 ish and I was sweating balls, SON!

  • June 6, 2012 at 5:28 pm

    115 C & J
    WOD 14:24, blue band for MU’s

  • June 6, 2012 at 7:06 pm

    CFNOLA. Strength: back squat to max set of 5 reps (215#). WOD: 100 du, 15kte, 80 du, 15kte, 60 du, 15kte, 40 du, 15 kte, 20 du (8:11). CF7 gets second for the day 🙁

  • June 6, 2012 at 9:08 pm

    187lb or 85kg C&J. New PR for me. Jerk is strong but having trouble with fast elbows. Technique, technique, technique.

    16:01 on workout subbed muscle ups. Guess I need to actually learn how to do them.

  • June 6, 2012 at 9:34 pm

    205 C&J
    13:52 WOD (4:15 class subbed the farmers carry with 10 power cleans at 135)

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