Workout of the Day Posts
CrossFit Edmonton’s and Voracity CrossFit’s Hero, Captain Juli-Ann Dawn Mackenzie
5 Rope Climbs
30 Box Jumps 20″
5 Tire Flips
30 Pistol Squat
30 Burpees – chest to ground, to target
30 Cal Bike or Row
5 Tire Flips
30 KB Swings 35lbs
5 Rope Climbs
30 Walking Lunges – 15 forward, 15 reverse
Captain Juli-Ann Dawn Mackenzie, 30, was killed July 18, 2002, in a CH-146 helicopter crash near Goose Bay, Labrador. A pilot with 444 Combat Support Squadron, she was returning from a search and rescue mission. She is survived by her husband Robert McMullen, and parents Candys Mackenzie and Rick Mackenzie.
Remembrance Day Hours 8, 9:15
CANADIAN ARMED FORCES CROSSFIT HERO WODS
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
Master Corporal Erin Doyle, 32, of 3rd Bn PPCLI, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.
30-25-20-15-10-5 rep rounds of:
Knees to elbow
95 pound Stiff legged deadlift
Third Battalion, Princess Patricia’s Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly.
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
100 Wallball shots, 20 pounds, 10′
Run 400 meters with a 45lb plate
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.
Nine rounds for time of:
185 pound Squat clean, 7 reps
8 Burpee box jumps, 36″ box
Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.
Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups
Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion, Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.
Six rounds for time of:
25 Ring dips
Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia’s Canadian Light Infantry (2 PPCLI) Battle Group, based out of Shilo, MB, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwaii District of Afghanistan.
He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.
CrossFit Edmoton’s 6th Annual Fight Gone Bad fund raiser!!!!
“Fight Gone Bad!“
Three rounds of:
Wall-ball, 20/14lbs 10/9ft
Sumo deadlift high-pull, 75/55
Box Jump, 20″