CrossFit Frankston

Bring Long Socks for Rope Climbs. No shin protection means no rope climbing.

10mins to work on a skill or weakness

“White”

5 Rounds for time of:

3 Rope climbs, 4.5m / 12 Pull Ups
10 Toes to Bar
21 Walking lunge steps with 20kg (15kg) plate held overhead
Run 400m

Post time to comments.

*Novice Rope Climbers will only do 1 Rope Climb per round.

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

10mins to find 1RM Weighted Chin Up
Compare to: 20 Feb 2013

30-50-30 reps for time of:

Wallballs, 20lb (14lb/6kg)
Double Unders

-At the Start of every minute complete 4 burpees.

Post load & time to comments.

13mins to find 1RM Push Press
Compare to: 21 Feb 2013

For time: (15min CAP)

10 Snatches, 60kg (40kg)
15 Clean & Jerks, 60kg (40kg)
20 Snatches, 40kg (30kg)
25 Clean & Jerks, 40kg (30kg)

Post load & time to comments.

“Schmalls”

For time:

Run 800m

Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats/ 60 Squats
20 Kettlebell swings, 24kg (16kg)
10 Handstand push-ups

Then,
Run 800m

Post time to comments.

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.