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 5:30 crew getting after the 1000m row!

5:30 crew getting after the 1000m row!

Attention: We are hosting "Murph" on Monday at 9 am with an Athlete Appreciation Party to follow. Please bring your favorite food or drink. 

In keeping with the Memorial Day Theme - Elm City CrossFit will be programming Hero WOD's all weekend to honor those who have served and sacrificed!

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Warmup: 4 Rounds of 

100 meter row

10 situps

10 high pulls with a band

10 air squats

20 banded pull aparts

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Super Set x 3 - Not For Time

A - Dumbell Bench Press x 10

B - Chin-ups x 6

C - Single Arm KB Rows x 10 (on each arm)

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 This British Hero WOD was designed by CrossFit NW1 (Conwy, Wales) in memory of member and athlete Lt. Garreth Jenkins of Colwyn Bay, Conwy, who collapsed at the Commando Training Centre, Lympstone, Devon, while on a 30-mile (48km) march on Thursday, May 28, 2015.  Lt Jenkins, who was in his mid-20s, died during the so-called "30-miler" march, the last major test undertaken as part of the 32-week Commando course. Trainees must complete it carrying at least 32lbs (15kg) of equipment in a maximum time of eight hours.  Boxes in the UK and around the world have since memorialized the soldier, CrossFitter with this workout.

This British Hero WOD was designed by CrossFit NW1 (Conwy, Wales) in memory of member and athlete Lt. Garreth Jenkins of Colwyn Bay, Conwy, who collapsed at the Commando Training Centre, Lympstone, Devon, while on a 30-mile (48km) march on Thursday, May 28, 2015.

Lt Jenkins, who was in his mid-20s, died during the so-called "30-miler" march, the last major test undertaken as part of the 32-week Commando course. Trainees must complete it carrying at least 32lbs (15kg) of equipment in a maximum time of eight hours.

Boxes in the UK and around the world have since memorialized the soldier, CrossFitter with this workout.

"Jenkins" 

40 Minute AMRAP - with a partner

50 Burpees

400 meter run

50 KBS 55/35#

400 meter run

50 pullups 

400 meter run

50 pushups

400 meter run

**Partners split the reps anyway they want

***Athletes must run together

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Endurance: Meet at ECC @ 530 AM

Group Bike Ride! 

Please come on time as the later we go the worse the traffic

 

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