Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon, and Olivia. Conditioning: Hero WOD “Roy” 15 Deadlifts (225/153) 20 Box jumps (24/20″) 25 Pull-ups   5 Rounds for time (30:00 cap)   *Levels Intermediate/70+ Adv: (185/123) deadlift, step-ups (24/20″) Beginner/70+ Scaled: 55-60% deadlift, step-ups (20/16″), ring rows      Post results and experiences in the commentsRead more

Endurance: 500m Row …rest 1-minute… 1500m Bike …rest 1-minute…   3 Rounds for time (20:00 cap) *Levels Intermediate/70+ Adv: 400m Row, 1200m Bike Beginner/70+ Scaled: 350m Row, 1000m Bike   Strength: Hang Power Snatch Take 10-minutes to build to a heavy single for the day   For max load     Post results and experiences in the commentsRead more

Conditioning: 3:00 Max reps box jump overs (24/20″) 2:00 Rest 3:00 Max rep ab-mat butterfly sit-ups 2:00 Rest 3:00 Max reps ring rows 2:00 Rest 3:00 Max reps air squats 2:00 Rest 3:00 Max reps push-ups   For score Mobility: 13:00 ROMWOD video as group     *Levels Intermediate/70+ Adv: box step overs permitted (24/20″)  Beginner/70+ Scaled: box step overs (20/16″)     Post results and experiences in the commentsRead more

Conditioning: Partner WOD, equal work required On a running clock…. From 0:00 to 10:00 complete…. 30 Squat cleans (185/123) Max calories row in remaining time For score   …rest from 10:00 to 13:00 and then… From 13:00 to 23:00 complete… 30 Squat snatches (155/103) Max burpees over bar in remaining time For score   …rest from 23:00 to 25:00, pair up with another partner group and then…   From 25:00 to 29:00 complete: Max calories biked (switch athlete every 0:30)   For score     *Levels Intermediate/70+ Adv: 26 cleans (155/103), 26 snatch (125/83) Beginner/70+ Scaled: 24 cleans at 75%, step over bar on burpees, 24 snatches at 75%     Post results and experiences in the commentsRead more

Skill: Every minute on the minute, for 3 rounds (9-minutes): Minute 1: 8 Scapular pull-ups + 8 kip swings Minute 2: 3-6 Strict pull-ups Minute 3: 2-4 Kipping chest-to-bar or chin-over-bar pull-ups   For quality   Conditioning: As many rounds as possible in 5-minutes of the following: 400m run and then… 2-4-6-8… Bar muscle ups Double dumbbell clean and jerks (2 x 70/50)   4 Rounds for total score Rest 2-minutes between each round. Each rounds starts with the 400m run.   *Levels Intermediate/70+ Adv: 300m run, chest-to-bar pullups, (2 x 50/35) dumbbells  Beginner/70+ Scaled: 300m run, chin-over-bar pullups, (2 x 40/25) dumbbells     Post results and experiences in the commentsRead more