5/22/2021
CrossFit Megalodon – CrossFit
Metcon
For the 8:30 Class
Metcon (AMRAP – Rounds and Reps)
AMRAP 30
200m Run
Bear Crawl 80ft
10 Box Get Overs (48/40)
10 Burpee Dball Over Box (70/50) RX+(100/70)
Metcon
6 Heroes 6 Hours
Scaled DT (Time)
5 RDS
12 Deadlift (135/85)
9 Hang Power Clean
6 Push Jerk
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Whitten (Time)
5 Rounds for time:
22 Kettlebell swings, 70# / 50#
22 Box jump, 24” / 20″
400m Run
22 Burpees
22 Wall-Ball Shots, 20# /14#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
To learn more about Whitten click here
Dennis McHugh (AMRAP – Rounds and Reps)
AMRAP 15
3 Front Squat (95/65) RX+(135/95)
3 T2B
6 Front Squat
6 T2B
9
9…..
*keep increasing by 3*
*Background: This Firefighter Hero WOD is dedicated to Dennis McHugh, FDNY, Ladder 13, who was killed on September 11, 2001.
The sun shone brightly on St. John the Baptist Roman Catholic Church in Piermont, and the air was warm. But the hearts of Dennis P. McHugh’s friends, family and colleagues appeared heavy as they remembered the father of three from Sparkill, one of the hundreds of New York City firefighters missing since responding to the Sept. 11 terrorist attack on the World Trade Center.
“We just want to say, ‘So long, buddy,’ ” said Dermid Kelly, who helped deliver the eulogy for the friend he had known since second grade. “We’ll always love you, and we’ll miss you. Take care, buddy.”
Kelly remembered meeting McHugh in the second grade and watching as the new kid in class headed straight for the fireman’s pole on the school playground. A transplant from the Bronx, McHugh played the tough kid, Kelly recalled, and slid down the pole head first.
“Obviously, my next stop with Dennis was to Mrs. Grace, the school nurse,” Kelly recalled.
Michael McHugh spoke of a brother with a goofy grin and a sharp sense of humor who often made himself the punch line of jokes and someone who was more than a sibling.
“He was an older brother by birth, but he was a great friend by choice,” Michael McHugh said of his brother, who abandoned a career in finance to pursue his calling as a firefighter. Another McHugh brother, Tom, is a fire marshal with the New York Fire Department.
Dennis McHugh always knew the right thing to say and was always available to lend a sympathetic ear in times of distress, his brother Michael said.
Iris (AMRAP – Rounds)
6 Rounds
Every 4 minutes, complete:
100 meter Farmer’s Carry (2×35/25) RX+ (2×50/35 lb)
10 Dumbbell Box Step Overs (24/20 in)
200 meter Run
Will Lindsay (Time)
10 RFT
3 Devil Press (2×35/25) RX+(55/35)
22 Alt. DB Lunges
19 Air Squats
RX+ also wear a vest (20/14)
*Background: This Hero WOD is dedicated to Sgt. 1st Class Will D. Lindsay, 33, who paid the ultimate sacrifice on March 22, 2019.
Sgt. 1st Class Lindsay was a Green Beret of the 2nd Battalion, 10th Special Forces group, on his seventh combat deployment when he was killed by small arms fire during a firefight in Kunduz province, Afghanistan.
A recipient of five Bronze Star medals and a Purple Heart, SFC Lindsay was well-recognized for his leadership abilities and combat skills.
SFC Lindsay is survived by his wife and four daughters.
We first found this workout posted on competitive athlete Josh Bridges’ YouTube channel (@bridgesj3) on May 19, 2019. As Bridges describes it, he was approached by a close friend of SFC Lindsay’s, identified only as “Evan”, during a fitness expo in Utah. During their conversation, Evan told Josh about SFC Lindsay and requested Josh create a workout in his name.
The rep scheme signifies the date SFC Lindsay died and 10 rounds represent the 10th Special Forces Group.
The Legend (Time)
4 Pistols
25 KBS (35/26) RX+(53/35)
50 Push Ups
75 Pull Ups
50 Push Ups
25 KBS
4 Pistols
*Background: Dedicated to Christopher Scott “Chris” Kyle (April 8, 1974 − February 2, 2013), a United States Navy SEAL who served four tours in the Iraq War and was awarded several commendations for acts of heroism and meritorious service in combat. He received two Silver Star Medals, five Bronze Star Medals, one Navy and Marine Corps Commendation Medal, two Navy and Marine Corps Achievement Medals and numerous other unit and personal awards.
Kyle was honorably discharged from the U.S. Navy in 2009 and published his bestselling autobiography, American Sniper, in 2012. An eponymous film adaptation of Kyle’s book, directed by Clint Eastwood, was released two years later.
Chris was a devoted son, brother, husband and father in North Texas, as well as continuing his efforts to helping Veterans re-acclimate to civilian life and combat stress carried home. Kyle was shot and killed at a shooting range near Chalk Mountain, Texas. His friend, Chad Littlefield, age 35, was also killed.
The 233 total reps in the workout represent Chris’ Basic Underwater Demolition/SEAL (BUD/S) class #233.
This workout, originally called “The Official Legend WOD” was posted by the Chris Kyle Memorial Benefit @chriskylememorialbenefit organization.
