The WOD for 11.24.12 is…

Image

 

“Joe”

10 Rounds
10 Thrusters 95/65
10 Bar Facing Burpees
10 Pull Ups
57 Double Unders

This workout is to commemorate Joe Lengel, a CrossFit affiliate owner who was killed Nov. 19th when he was shot outside his CrossFit Gym when opening his gym for the day.

Random acts of violence like this make us appreciate how precious and fragile life really is. When someone is taken so suddenly from us, it is important that we can all come together and show support.

Remember guys, it is important to hold those we love closest to us. Laugh often, forgive quickly, and leave this life with no regrets. For we truly don’t know what tomorrow is going to bring.

The following is taken from Joe’s obituary:
“Joe Lengel Jr., 57, died suddenly on Monday, November 19, 2012, of a gunshot wound in front of his business, Intensity CrossFit Gym.

Joe was an exceptional athlete, an artist of extraordinary ability and an uncommon minister whose spiritual guidance helped so many people over the years. Over his lifetime, he achieved success in whatever field he chose, but no matter what the venue, Joe remained a humble man.

Joe had always maintained an interest in physical fitness, and beginning in 2006 he became one of the first participants in CrossFit, a popular fitness program. In 2010 he bought his own CrossFit gym in South Toledo. Joe competed in the Master [55-59] CrossFit Tournament in both 2011 and this year and finished sixth in the world both years.

Joe was an amazing husband, father, brother and son to his family. He was adored by his eight grandchildren and loved to play with them.

He was preceded in death by his parents, Joe and Norma Lengel and grandson, Kelan.

Surviving Joe are his wife, Diana; sons, Aaron (Kendra) and Matt; daughter, Mary Beth; companion of 32 years, Karen; sisters, Debbie (Alex) Lengel, Carol (Ben) Oestrich, Bonnie Dalgo and Shirley (Gary) Keller; grandchildren, Aiden, Kolbrin, Kamden, Atley, Avelyn and Koralyn, Layla and Reis”

The WOD for 11.22.12 is…

Image

 

“Thanks For Tabata”

Performed Tabata Style (20 seconds of work for max reps, followed immediately by 10 second of work for 8 cycles through. Example: If your first move is jump squats perform as many jump squats as you can in 20 seconds, rest 10 seconds,

 perform 20 seconds of jump squats, 10 seconds of rest, 20 seconds of jump squats, 10 seconds of rest, for a total of 8 cycles of work and rest. Then you can move on to the next movement. Score is your LOWEST number of rounds per movement.)

Jump Squats
Push Ups
Sit Ups
Burpees

If score any zero rounds (no work in 20 seconds) perform a 5 burpee penalty at the end of the workout.

the WOD for 11.21.12 is….

Image

 

Remember kiddos, we will ONLY be holding morning sessions today (6, 7, and 9).  There is a slight chance there might be some people out at 4:30, but this isn’t a guarantee. Text Coach Aaron before making the pilgrimage.  Other than that have a fun and SAFE Thanksgiving.

“Killians”

20 Burpees
30 Box Jumps (24/20)
60 Sit Ups
150 Walking Lunges
60 Sit Ups
30 Box Jumps (24/20)
20 Burpees