CrossFit – Thu, Dec 1
CrossFit Megalodon – CrossFit
Option 1 (No Measure)
Bike Erg
3 RDS
0:30 @ 160 watts
0:30 @ 210 watts
0:30 standing damper 10/8
rest as needed between rounds
then
8:00 @ 210 watts
then
5 RDS
1:00 standing damper 10/8
1:00 easy
then
5:00 @ 210 watts
Yllescas (AMRAP – Reps)
Buy In: 1 Mile Run
then:
AMRAP 15
12 Push Ups
10 Wall Balls (20/14)
28 Sit Ups
*Wear a vest (20/14)
Background: This workout is dedicated to Captain Robert J. Yllescas, 31, who died on December 1, 2008 from wounds he suffered on October 28th when a makeshift bomb detonated near his unit in Afghanistan. He was assigned to the 6th Squadron, 4th Cavalry Regiment, 3rd Brigade Combat Team 1st Infantry Division out of Fort Hood, Texas.
Rob loved Husker football, his family, and several outdoor activities. He was a highly respected leader for his soldiers, and many were drawn to his friendly nature. Part of his story is also depicted in the film “The Outpost” (2019). Rob left behind his wife, Dena, and two daughters Julia and Eva.
This WOD was created by a family friend who proudly served with Rob in Fort Riley, Kansas. Rob enjoyed movements in the Army’s PT Test and also ruck marches, hence the weight vest. It was first performed at South Sound CrossFit in Eatonville, WA.
The rep scheme signifies:
– 1 mile Run for the day when Captain Yllescas died
– 12 Push-Ups for the month of his passing
– 10 and 28 reps for the month and day when he sustained his injuries.
Option 3 (AMRAP – Rounds and Reps)
AMRAP 35
Run 800
25 Pull Ups
50 MB Sit Ups (14/10)
