Peninsula CrossFit – CrossFit
There will be 1 class today at 9:30am.
Poster Warm Up (No Measure)
-Pick a Row, Run or Skip
-Pick three movements and do 15 reps.
-Vary movements each workout.
-5 min mobility
Nutts (Time)
10 Handstand Push-ups
15 Deadlifts, 250#
25 Box Jumps, 30″
50 Pull-ups
100 Wall-Ball Shots, 20#
200 Double-Unders
400m Run with a 45# Plate
In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.
To learn more about Nutts click here
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.
Rx’d:
250/185
30/24″
20/14 @ 10′
45/35
Scale 1:
Abmat HSPU
205/145
24/20
60 Wall Ball
120 Double Unders
35/25
Scale 2:
L-Sit DB Press (heavy for you)
155/105
20/16
60 WB @ 16/12
300 SU
25/15
With a large class we will stagger the starts. Rx’d first, followed by Scale 1 and then Scale 2. Weights can be reset as the scales change.