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WOD – Saturday, 04/07/2018

By admin | In CrossFit Rocks | on August 3, 2018

CrossFit Rocks – CrossFit

Bring some decent running shoes!

View Public Whiteboard

A good push-up requires a good base! (Stefan with a strong front support).


Warm-up (No Measure)

Agility ladders.


Set-up for workout.


Bring some decent running shoes!

Gunny (Time)

For time:

1-mile weighted run

50 push-ups

50 sit-ups

1-mile weighted run

50 push-ups

50 sit-ups

1-mile weighted run

Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lb. for the runs.
Command Sgt. Maj. Martin “Gunny” Barreras, 49, of Tucson, Arizona, died on May 13, 2014, of wounds he sustained while leading a successful rescue mission in Herat Province, Afghanistan. Barreras joined the Marine Corps in 1983 and the Army Rangers in 1988. He was the senior enlisted adviser in the 2nd Battalion, 5th Infantry, 3rd Brigade Combat Team, 1st Armored Division, Fort Bliss, Texas.

He used CrossFit training to improve his fitness and the fitness of his unit. Murph and Griff were among his favorite workouts.

He is survived by his wife, Melinda; daughters, Amice and Victorria; and son, Calvin.
To learn more about Gunny click here
Wear some good running shoes today! If you don’t have a sub 7:30 minute mile, then there is no need to be adding weight to your run. 4.8km of unweighted running in a workout will be enough to test your capacity. The weight is only required for the run, so if you’re a gun at running – add some weight, whether it’s a 6kg/9kg vest or the full 22.5-kg because this is supposed to be a slog of a workout out. Don’t go beyond your capacity though!

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