U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton. ‘Helton’ 3RFT: 800m Run 30 Squat Cleans 30 Burpees
The end of a 12 week training cycle here at CrossFit Aylesbury can only mean one thing - testing week! But before we get into tomorrow's workout some congrats are in order... Firstly, well done to Coach Maddy who managed an impressive 4th place at The Battle of Britain Throwdown. Also to Ricky - who smashed a long term goal of a sub 4-hour marathon! Amazing work guys...
A)1RM Back Squat B) For Time: Buy in: 400M Run 30 – 20 – 10 KB Swing Burpee Over The Box Jump (24/20) Buy out: 400m Run
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
A) Push Jerk 3x3 B) ‘DT’ 5RFT (70/50): 12 Deadlifts 9 Hang Power Cleans 6 STOH