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Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia's Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.

Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia's Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.

MONDAY

"Ship"
9 Rounds:

  • 7 Squat Clean (185# | 135#)
  • 8 Burpee Box JumpS (36" | 30")

Compare to 1/25/2016

*REMINDER - there will be no 6:30PM SWOD nor 7PM All Levels CrossFit Class due to 4th Street construction.

TUESDAY

Wgt Pull Ups / RMU
5 - 5 - 5

5 Rounds:
14 Dumbbell SnatchES (50# | 35#)
14 Wall Balls (20# | 14#)

GIANTS GAME 7:15pm

WEDNESDAY

Skill: Handstand Walks & Freestanding Handstands

EMOM for 30 minutes

  • min 1: 4-8 Handstand Push Ups
  • min 2: Row (20/15 cals)
  • min 3: 5-15 Toes to Bar

GIANTS GAME 12:15pm

*REMINDER - there will be no 7PM All Levels CrossFit Class due to 4th Street construction.

THURSDAY

Deadlift
3x5

4 Rounds:

  • 14 Kettlebell Swings (2p | 1.5p)
  • 14 KB Power Cleans (2p | 1.5p)
  • 14 Lateral Hops

compare to 7/2/2016

*REMINDER - there will be no 630PM Oly nor 7PM All Levels CrossFit Class due to 4th Street construction.

FRIDAY

SATURDAY

OHS
5 - 5 - 5

21-15-9

  • OHS (95# | 65#)
  • Push ups

SUNDAY

Skill Work:
Pullups - kipping / butterfly

"Helen"

3 Rounds:

  • 400 meter Run
  • 21 Kettlebell Swings (1.5p | 1p)
  • 12 Pull-Ups