CossFit Canton

WOD - Fri September 10, 2010

 
 
"Ken"
 
5 rounds for time of:
 
20 Wall Balls, 20# (10'/8' target)
20 Steps Overhead Walking Lunge w/ 45# plate
10 Pull-ups
50 yrd Farmers Carry, 55# DB's
 
Post time to comments.

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Big Ken!

 

WOD - Thur September 9, 2010

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"The Peralta"  (Coach Arnold's WOD)
 
3 rounds for time of:
 
400m Run
20 Snatch, (95/65)
15 Squat, (185/115)
10 Deadlifts, (225/135)
 
Post time to comments.

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Coach Arnold's model shot!

 

The Peralta

Sgt. Rafael Peralta

Sergeant USMC

Medal Of Honor Recipient

 

Sgt. Rafael Peralta, a Mexican immigrant who enlisted in the Marine Corps the day he received his green card. At the fourth house they encountered that morning the Marines kicked in the door and "cleared" the front rooms, but then noticed a locked door off to the side that required inspection. Sgt. Rafael Peralta threw open the closed door, but behind it were three terrorists with AK-47s. Peralta was hit in the head and chest with multiple shots at close range.  Peralta's fellow Marines had to step over his body to continue the shootout with the terrorists. As the firefight raged on, a "yellow, foreign-made, oval-shaped grenade," as Lance Corporal Travis Kaemmerer described it, rolled into the room where they were all standing and came to a stop near Peralta's body.

But Sgt. Rafael Peralta wasn't dead - yet. This young immigrant of 25 years, who enlisted in the Marines when he received his green card, who volunteered for the front line duty in Fallujah, had one last act of heroism in him.

Not only can Rafael's family be proud of him, but his fellow Marines are alive because of him. As Sgt. Rafael Peralta lay near death on the floor of a Fallujah terrorist hideout, he spotted the yellow grenade that had rolled next to his near-lifeless body. Once detonated, it would take out the rest of Peralta's squad. To save his fellow Marines, Peralta reached out, grabbed the grenade, and tucked it under his abdomen where it exploded.

"Most of the Marines in the house were in the immediate area of the grenade," Cpl. Kaemmerer said. "We will never forget the second chance at life that Sgt. Peralta gave us."

 

 

 

   

WOD - Wed September 8, 2010

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"Sushi Bar Gone Bad"
 
1 minute at each station for maximum reps at each station.  No rest between each station.  3 rounds with 1 minute rest between each round.
 
Inverted Burpees (ROLLS to HSPU)
Forward ROLL
SUMO Deadlift High Pull
SKIN the cat
 
Score total reps of the entire workout.
 
 
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Brandi, The Champ!!
   

WOD - Tues September 7, 2010

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"Sonia"

 
For time:
 
21 - 15 - 9
Overhead Squat, (95/65)
Wall Balls, 20#
 
Run 400m, then...
 
9 - 15 - 21
Overhead Squats
Wall Balls
 
Post time to comments.
 
 
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Sonia beating me to the finish at Warrior Dash!
 
 
 
 
Look, if your shoulder is jacked up or you want to prevent it from being jacked up then check out http://mobilitywod.blogspot.com/.  Or if anything else is jacked up for that matter.
   

WOD - Mon September 6, 2010

HAPPY LABOR DAY!!
 
CLASSES ARE CANCELLED TODAY
   

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