07/07/17: "Scotty" (Firefighter Hero WOD)
/
__________________________________
Saturday, July 15th: Annual Tommy WOD, Beer Mile & BBQ!!
-"Tommy" WOD: Dianne Mullin's nephew, Gunnery Sgt. Thomas J. Sullivan was a Springfield, MA native and the recipient of two Purple Hearts. He also served two tours in Iraq. On Thursday, July 16th 2015 during a terror attack on the Naval Reserve Center in Chattanooga, TN, Sullivan saved the lives of 13 Marines and a sailor by bringing them to safety before returning to face an active shooter, and ultimately, giving his life while defending his country. This WOD is in memory of Tommy and we hope you can all join us to honor this hero! Go to marinewod.com for more info about Tommy's story. If you'd like to purchase a "Tommy WOD" shirt for $20, there will be a sign up sheet on the whiteboard at the gym.
-Beer Mile: One mile, 4 beers...$10 will cover the cost of beer OR $30 for an epic "Beer Mile" t-shirt and your 4 beers. Sign up at the gym!
-BBQ: We'll provide the burgers & dogs. Feel free to bring a side dish or app!
__________________________________
WOD:
__________________________________
__________________________________
Boot Camp:
____________________________________
A.) 10X:
30 M Walking Lunges
5 Burpees
B.) Modified "Scotty"
Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.
Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.
Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).
AMRAP 11:
5 Suitcase Deadlifts (1.5/1)
18 Wallballs (20/14#)
17 Burpees Over Ball or KB
C.) 100 Curls
Post results to SugarWOD!
Optional: EWOD/CoreWOD
__________________________________
Classic CrossFit:
__________________________________
A.) Back Squat: 3 w/ 70, 3w/ 75, 2 w/ 80, 2 w/ 85, 2 w/ 90(3X)
B.) "Scotty"
Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.
Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.
Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).
AMRAP 11:
5 Deadlifts (315/225#)
18 Wallballs (20/14#)
17 Burpees Over the Bar
C.) 100 Curls
Post results to SugarWOD!
Optional: EWOD/CoreWOD
__________________________________
Heavy Program:
__________________________________
A1.) DB RDL: 10
A2.) Banded Good Mornings: 20, 4X
B.) Deadlift (Build to a 5-Rep Max)
C1.) Deadlift: 5, use 80% of 5-Rep Max
C2.) Single Arm DB Row: 10 (Per Side), Go Heavy, 5X
D.) Bulgarian Split Squat: 35's DB x 15 Per Leg, 3X
E.) 20 Box Jumps, Every Other Minute, 3X
Post results to SugarWOD!
Optional: EWOD/CoreWOD
