January 23, 2012: Monday – CrossFit Hero WOD Holbrook: Thrusters, Pull Ups, Sprints
US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.
He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.
Holbrook
Ten rounds – each round for time
- 115 pound Thruster, 5 reps
- 10 Pull-ups
- 100 meter Sprint
- Rest 1 minute
9 comments | posted in Workout of the Day
5 rounds
20 fltr kick
20 supermen
20 pushup
20 double unders
20 cal row
27:26M-RX
15:00W-RX (8rnds)
17:49M-RX (Henry)
19:45W-55,red
19:53W-65red
20:27W-57,blue
11:21M-RX (Jason)
20:58M-105#
21:55M-RX
8:30M-85#
22:36M-95#
28:00W-2xair sqt
16:53W-57# grn
17:01W-65# blue, row
17:34W-55# blue
18:08W-65#ring
26:07W-65# red
18:05W-65# row
10:55M-RX (Jed)
14:31W-75# red
25:30W-45# grn
26:30W-75#
11:36M-RX
19:55W-65# red
20:06W-45, grn
22:23W-55, gray
24:43M-75, blue
15:51W-45, ring
26:38W-gray, 57#
20:32M-RX
14:23M-65# (5 rnds)
14:34W-RX (Marriah)
19:53W-red
22:01M-95#pp, grn
22:06W-65, red
23:39W-57# red
17:01M-grn, 5 rnds
10:01M-RX (Jock)
11:47W-RX (Tara)
Oh, good, I like it when Tara’s time is posted. On a good day I can double it to predict my time; on a bad day I can triple it…
Lots of huge PR’s today. Last time we did this was early Feb so it is good to see how far you have come in a year. Sorry Tara . . . not this day . . . 10:18
good job clint….good thing we didn’t make the bikini bet today!
19:25W-57, red
21:20W-75, blue
10:34M-7 reps FS, ghd situps
13:43W-RX
18:03W-75, red
10:18M-RX (Trainer)
13:17W-7 reps 115# fs, ghd situps
7:59M-ORX 135# (Tyler)
9:19M-7reps 115# fs, 15 situps, 8 rnds
18:26W-45# ring rows
18:30M-RX
14:08M-6 rnds,7 rep FS
14:53M-RX
10:03M-RX (Dan P)
17:43M-85#, grn
15:56W-57, blue
23:41M-RX
36:10W-row, 65#
9:09M-RX
7:39M-Rx (Brandon)
14:29W-75#
10:53M-RX
14:20M-RX
18:38W-grn
wood
33:08W-65,row,step
8:45M-RX
15:24W-RX
15:44W-red
16:10W-65
18:58M-green
19:10M-RX
20:53M-blue
15:34M-RX
16:03W-65,red
17:50W-65
12:19W-65 pp
18:00M-95
18:23W-40,green
17:50W-70
19:29W-RX
12:03W-5 rnds,25,ring rows
22:07W-75