“Randy”
Complete 75 power snatches for time (75/55#, NTE 60% 1RM)
Hero Notes: This is one of CrossFit.com’s first Hero WODs. It was created in honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed in the line of duty on February 6, 2008.
WOD Notes: Choose a weight you can move readily, because 75 snatches is a lot! We recommend no more than 60% of your 1 rep max power snatch. This should be a sub 10 minute WOD. (Compare to 140723.) If you have any shoulder issues, scale to 75 power cleans at 60% of your 1RM power clean.
Community Notes: Happy Birthday to Chris S and ICA’s fearless leader (and the most wonderful husband in the world) John! Pretty awesome that the two people I owe the most THANKS for bringing Carver into the world share the same birthday!
This Post Has 54 Comments
Joooohhhhnnnn, Boss-man!! Happy birthday!!
Chris, Happy Birthday!!!
Happy Birthday to both! Sounds like a happy Friday.
Happy birthday John!!! Thank you Nikki. I was honored to be there for you and Carver. I’m resting tomorrow for MOTU so no ENDLESS burpees
Happy Birthday John. Have a great day.
Happy birthday mom! Good thing I’m not going tomorrow because I hate burpees…
Happy Birthday John and Chris!! 🙂
Happy Birthday John and Chris. Enjoy the day!
Happy Birthday John!! Happy Birthday Chris!! 🙂
Happy birthday John and Chris! Hope u both have a great day!
REMINDER! There is NO NOON CLASS tomorrow. We apologize for any inconvenience! John is taking a well deserved day off for some fishing (in the rain)!
That’s awesome.
You mean “drinking” while throwing some flies….
Happy Birthday Big John!
Happy birthday Chris.
Happy birthday Chris & John! Have a great day!
Happy Birthday Buckaroos!!!
John – Happy Birthday my friend.
Chris – Happy Birthday and we owe one of our two to you as well.
NO BURPEES FRIDAY.
Happy happy birthday to both of you!
Enjoy!
Happpppy Happppppy Birthday John and Chris!!!
Happy Birthday John and Chris!!
Happy Birthday John and Dr. Sigal! Have a great day and good luck at MOTU Chris!
Happy Birthday John!
Happy Birthday Chris!
Enjoy your day!
John and Chris, Happiest of birthdays to you both!!!
Happy Birthday John and Chris!
Happy Birthday John and Chris!
Happy Birthday Chris and John!
Happy birthday John, can’t wait to hear the story of the One that got away.
Happy birthday Chris, can’t wait to hear the story of . . . Dang, I can’t come up with any funny Labor and Delivery jokes. Well, happy birthday. I’m sure I’ll come up with something by the next time I see you
Happy birthday Chris! Happy birthday Warnek!
HBD Chris and John!!!
John I hope you catch many feesh!
Happy birthday john, sorry I missed the burpees this morning…
Happy birthday chris!
Happy birthday, John and Chris!!!! I hope you both have wonderful days!!
Happy birthday John! I confirm that you did your BD burpees at 6:15 this am!!!
Chris…happy birthday!
Happy Birthday John and Chris!
6:15am
Maggie 4:38 Rx
James 7:37 Rx
Allen 7:06 (65#)
Eric 7:51 Rx
Dennis 6:30 (55#)
9:30am
Shelley 7:27 (PC 55#)
Fili 6:54 Rx
Patrick 8:51 Rx
Brian 6:58 Rx
Eric 6:00 (PC 55#)
Happy Birthday Chris!!!!
John, HAPPY BIRTHDAY! But I’ve got to mention, you coulda taken the sweater off for the beach photo…
Happy Birthday John!
Happy Birthday Chris!
Happy birthday John! Hope you enjoyed your afternoon off!
Happy birthday Chris! Good luck tomorrow!
Happy Birthday John and Chris!
John. Chris.
I hope both of you have been enjoying your days!
Just so you know, I did lots of mental burpees today in your honor.
4pm
Pugh 6:21 rx
Sarah W. 5:45 (PC 55#)
Paul 7:30 Rx
Shelley 8:02 (FS 35#)
Happy birthday John and Chris!! Hope you both are having a fabulous day!
5pm results
Julie 7:45 (45)
Jeanette 7:37 (40)
Steve 7:53 (65)
Rod 8:55 (105/95)
Joe 7:39 Rx
Natalie 🙂
Robbie 8:09 Rx
Happy Birthday John and Chris!
Hope you had a great day.
6PM
Alex 5:37 (95 PC)
Pete 6:07 (55)
Gena 7:15 (35 HPS)
James 0:00 (ditched us)
Happy birthday! Hope you both had a great day!
Thanks so much everyone! Headed home now, tomorrow’s workout will.be posted in about an hour. Heavy clean and jerks!
Happy Birthday John and Happy Birthday Chris!!
Happy Birthday Kids!!!
Question: Marilisa and I are headed to the comp. tomorrow and we want to make sure we catch any ICA members participating, any idea of heat times? Website only says 8-5pm.
I know this is late. Mar told me not to be discouraged if no one reads this but I’m counting on Daves blog stalking.
Bryan the heat schedule is the first link on this page: http://cfgevents.com
2 wods are assigned heats. The other wods our athletes will sign up when they get there.
With more than a dozen ICAers competing you’re sure to catch some of our peeps in action no matter what time you go!
To clarify, anytime between 9-3 you’re sure to see ICAers!
Thanks Nikki
Happy Birthday John and chris! Good luck tomorrow Chris!
Happy Birthday!
Happy Birthday John!! Happy Birthday Chris!!
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