September 26, 2017 by thao

9/27/17

Share

Image may contain: 1 person, smiling

Today we honor a local Hero. Lt. Blake Woockman of the Air Force lived in Northern Colorado and served in Wyoming. Woockman passed away at the age of 26 due to complications with a lung infection after being transported to another hospital where he was supposed to receive a transplant. Blake served with the 321st Missle Squadron where he defended 97 alerts, 4 as a crew commander and oversaw 10 nuclear missiles. 5/16/91 – 9/16/17

Warm Up: 5 Min
40 DU or 2 Min Practice
15 Barbell Pendlay Rows
15 Push Ups
1 Min Plank

Technique / Strength: 10 Mins
Split Jerks – 3×3 w/ 2 sec pause on 3rd rep (70%+)
Or 10 Min Technique

Metcon: “Woockman” – 20 Min Cap
For Time:
Buy In: 97 Double Unders – 194 Singles
Then 4 Rounds
5 Muscle Ups or 10 Strict Dips
16 Thrusters (75/55)
26 Sit Ups

Stretch: Until end of class
Legs & Hips or athlete choice

Elite Competition Class

1) Squat Clean: 15 Mins
4 x 5 Across
2-3 Sec Pause Active Receiving Position – Drop bar between reps

2) Front Squats:
15 Mins
4 x 5 Increasing Weight Each Set
Shoot For Heaviest Load Every Round – Not Increasing unless necessary

3) Conditioning
10-1: 135/95 Strict Press
Alternating with
50, 45,40..5 Double Unders

    ONE WEEK FREE TRIAL

    [honeypot level]

    CONTACT

    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974

    https://www.facebook.com/CrossFitDNR/

    Terms and Conditions for trial week

    You must be a resident and have a local address in Fort Collins. Offer valid for new members only! Parent or guardian must be present to sign waiver for anyone under the age of 18 years of age. Can note be combined with any other offers or discounts. 

      Still Have A Question?

      We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!

      [honeypot level]