5 Hours of Heroes

CrossFit Coal – CrossFit

Doors open 9am, Lovelace ceremony 9:30am

10:00: LOVELACE (Time)

For Time:

5 Mile Run

6 Minute Plank

20 Burpee Pull Ups

160 Walking Lunges

64 Push Ups

64 Sit Ups

11:00: 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

12:00: J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

1:00: Air Force WOD (Time)

For Time:

20 Thrusters

20 Sumo Deadlift High Pull

20 Push Jerks

20 Overhead Squats

20 Front Squats

Rx: 95/65#

2:00: Kyle (Time)

3 rounds (one for his wife and two for his children left behind)

40 KB Swings

40 Box Jumps 24″/20″

40 Thrusters 65/45#

40 Elevated Push-ups (feet on 24″ box)