Crossfit Buffalo

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Tuesday 110811

For time:
185 pound Back squat, 10 reps
50 Double unders
185 pound Back squat, 8 reps
40 Double unders
185 pound Back squat, 6 reps
30 Double unders
185 pound Back squat, 4 reps
20 Double unders
185 pound Back squat, 2 reps
10 Double unders

David Whipple during "Whip"

Monday 110711

Five rounds of:
15' Rope climb, max reps in 3 minutes

Saturday 110511

"Whip"

As many rounds as possible in 21 minutes of:
11 Push-ups
155 lb Squat Cleans, 5 reps
10 Box jumps, 24 inch box

Friday 110411

For time:
115 pound Sumo deadlift high pull, 10 reps
1 Chin-up
115 pound Sumo deadlift high pull, 9 reps
2 Chin-up
115 pound Sumo deadlift high pull, 8 reps
3 Chin-up
115 pound Sumo deadlift high pull, 7 reps
4 Chin-up
115 pound Sumo deadlift high pull, 6 reps
5 Chin-up
115 pound Sumo deadlift high pull, 5 reps
6 Chin-up
115 pound Sumo deadlift high pull, 4 reps
7 Chin-up
115 pound Sumo deadlift high pull, 3 reps
8 Chin-up
115 pound Sumo deadlift high pull, 2 reps
9 Chin-up
115 pound Sumo deadlift high pull, 1 reps
10 Chin-up

Thursday 110311

Rest Day

Blake D. Whipple (September 4, 1989-November 5, 2010)

This Saturday will be the one year anniversary of the death of Army Specialist Blake D. Whipple, Combat engineer, who was killed in action November 5, 2010 in Ghazi Province, Afghanistan by a roadside bomb.

Born in Detroit, Blake came to Amherst with his family in 1995 and lived in Baltimore from 2000 until the family returned here in 2006. He was a 2007 graduate of Williamsville East High School.

Blake was a close friend of some of our members and last year not long after his death we created a workout in his memory which was held here at the gym.  At that time Blake's family and friends were invited to attend the workout.

Since then David Whipple, Blake's father, has become a member of Crossfit Buffalo.  Last year David watched us do "Whip" having never heard of Crossfit or "Hero WODS" before.  This year he will be on the floor with us.

I hope as many people as possible can make it to this one.  David will be at the 9:00 AM class for anyone who would like to WOD with him as he honors his son.

Blake.  Never forgotten.  Thankyou so much for your service to our country and for your ultimate sacrifice.

The WOD "Whip" is as follows...

"Whip"

As many rounds as possible in 21 minutes of:
11 Push-ups
155 lb Squat Cleans, 5 reps
10 Box jumps, 24 inch box

Wednesday 110211

21-15-9 rep sets for time of:
135 pound Front squat
Ring push-ups

Bob 385 pound deadlift PR!