Goodbye to Bill and Niki Van Harp, we will miss you but we know you'll be back…. :)
Today we say goodbye to two of our veteran CrossFitters and personal favorite athletes of mine (Coach Andy) because I've had the privilege of watching them begin CrossFit over a year ago and come so far to become the super athletes that they are today! Bill and Niki Van Harp personify exactly what an athlete's commitment, dedication, and hard work through CrossFit can achieve. While they have always been in excellent shape as young leaders of today's Army, they have taken their fitness to another level through CrossFit and our Army is better for it. Thanks for representing our box with class as athletes and for consistently putting forth your best effort every day! You've made such an awesome impression on so many new CrossFitters in our affiliate and we will ALL miss WODing with y'all while y'all are deployed. You'll always be Centurions and will always have a box to call home when you return! Be safe and God Bless!
Sincerely,
Centurion Coaches and Athletes.
By special request and in honor of Bill and Niki Van Harp we will do the Hero WOD T.K.!!!
8 Strict Pull-ups
8 Box jumps, 36" box
12 Kettlebell swings, 2 pood
Warm-up
400 m run / 500 m row
10 Air Squats
10 Push-ups
10 GHD Situps
10 Pass-Throughs
10 Front Squats
10 Overhead Squats
10 Med-Ball Cleans
5 Baby Elephants
or
Continue Regular Programming:
Today we say goodbye to two of our veteran CrossFitters and personal favorite athletes of mine (Coach Andy) because I've had the privilege of watching them begin CrossFit over a year ago and come so far to become the super athletes that they are today! Bill and Niki Van Harp personify exactly what an athlete's commitment, dedication, and hard work through CrossFit can achieve. While they have always been in excellent shape as young leaders of today's Army, they have taken their fitness to another level through CrossFit and our Army is better for it. Thanks for representing our box with class as athletes and for consistently putting forth your best effort every day! You've made such an awesome impression on so many new CrossFitters in our affiliate and we will ALL miss WODing with y'all while y'all are deployed. You'll always be Centurions and will always have a box to call home when you return! Be safe and God Bless!
Sincerely,
Centurion Coaches and Athletes.
By special request and in honor of Bill and Niki Van Harp we will do the Hero WOD T.K.!!!
"TK"
U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to
Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.
Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps, 36" box
12 Kettlebell swings, 2 pood
Warm-up
400 m run / 500 m row
10 Air Squats
10 Push-ups
10 GHD Situps
10 Pass-Throughs
10 Front Squats
10 Overhead Squats
10 Med-Ball Cleans
5 Baby Elephants
or
Continue Regular Programming:
Strength / Skill
7 sets of 2 power cleans @touch and go weight
Rest 5-10 minutes then
12 min AMRAP
8 hang power clean (135/95)
12 burpees
24 double unders
No comments:
Post a Comment