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Forged Friday🇺🇸
“Ralph"
4 rounds for time of:
250 pound Deadlift, 8 reps
16 Burpees
15 foot Rope climb, 3 ascents
Run 600 meters
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British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.
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#newspecies #crossfit #herowod #ralph #thisonesforyousir #thankyouforyourservice #godblessourtroops #godblessourfirstresponders #heroes #unleashtheevolution #newspeciescrossfit
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6 hours ago  ·  

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09.20.18
Strength:
Snatch balance, 2-2-2-2-2
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WOD:
5 rounds for time:
10 Backsquats, 155/105lbs
30 Double unders
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#crossfit #newspecies #tribeordie #snatch #squats #squatsnatch #snatchbalance #olympicweightlifting #olympiclifting #superhuman #superman #hwpo #liftheavy #strongman #strongablemonster #unleashtheevolution #newspeciescrossfit
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1 day ago  ·  

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09.19.18
Conditioning:
250m row x5, 90 sec rest
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WOD:
Amrap in 12 minutes:
5 Box jumps, 30/24 inches
7 Ring dips
9 abmat situps
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#crossfit #newspecies #tribeordie #ringdips #muscleups #girlswholift #crossfitgirls #fitness #fitgirls #gymnastics #unleashtheevolution #newspeciescrossfit
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2 days ago  ·  

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09
21
2018

FORGED FRIDAY

Skill:

Rope climb

WOD:

Ralph

4 rounds for time of:

8 Deadlifts, 250 lbs

16 Burpees

3 Rope Climbs, 15 ft

Run, 600 m

Post times to beyond the whiteboard.

British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.

****

09
20
2018

WOD 09.20.18

Strength:

Snatch balance, 2-2-2-2-2

WOD:

5 rounds for time:

10 Backsquats, 155/105lbs

30 Double unders

Post loads and times to beyond the whiteboard.

****