Sunday 190119 pull-ups, pushups, sit-ups air squats

Sunday 190119 pull-ups, pushups, sit-ups air squats

Specialist Trevor Anthony Win’E, of Orange County, California, while serving as the Gunner on the lead truck in a convoy in Iraq on 30 April 2004, was injured in an attack by an improvised explosive device (IED). On 1 May 2004, he died from injuries sustained from that attack. He is survived by his parents, Rick and Debi, brother and sister Todd and Tracy and their families, grandparents Donn and Ruth Ann Curran and Gerry Win’E, and numerous aunts, uncles, and cousins and his dog Betty.

The “Trevor” Hero WOD was created by CrossFit Orange County (San Clemente, CA, USA) in 2006. The oldest mention we’ve found of the workout is on their blog from 2009, announcing the “3rd annual Trevor Win’E Memorial Challenge … designed to support our active duty military personnel who are currently deployed in the middle east.”

“Trevor”
In a team of 4, for time:
300 Pull Ups
400 Push Ups
500 Sit Ups
600 Air Squats

Wednesday 190115 bike/row, db split squat, strict pull ups, db step ups, bbjo

Wednesday 190115 bike/row, db split squat, strict pull ups, db step ups, bbjo

Gymnastics Power Development
A1. Hanging L-sit hold AMSAP; rest :30
A2. Support Hold AMSAP; rest 1:30

“Ides of Jan”
For time:
50 Cal Bike/Row
40 FR DB Split Squats 50/35
30 Strict Pull Ups
20 DB Step Ups 24/20
10 Burpee Box Jump Overs

Fitness:
50 Cal Bike/Row
40 FR DB Split Squats 35/20
30 Inverted Ring Rows
20 DB Step Ups 20/16
10 Burpee Box Jump Overs

Lifestyle:
30 Cal Bike/Row
30 Split Squats *no weight
30 Ring Rows
20 DB Step Ups 20/16
10 Burpee Box Jump Overs