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Monday, December 24, 2012

2012 December 24
by bk

The workout for today is a hero WOD called “Victoria” for Victoria Soto who was one of the teachers killed while attempting to shield her students in the Sandy Hook Elementary shooting.

CrossFit RedZone of Newtown CT has set up a page on Crowdrise in order to raise funds for victims of the shootings.  They will be donating to Sandy Hook PTSA (Parent, Teacher & Student Association).  Here is a link to the donation page – CrossFit RedZone Sandy Hook Relief Fundraiser – the families of the victims need support.

Come prepared to throw down hard for those children and teachers!

vs

smallCFRXnewtown

Back Squat, 20 reps at 70# (or other category, if applicable) less than your 5-rep max

then…

“Victoria” (30 minute time cap)

5 rounds for time:
10 thrusters (95lb/65lb)
14 box jumps (24in/20in)
12 sumo deadlift high pulls (95lb/65lb)
12 burpees
27 kettlebell swings (53lb/35lb)

Post loads and time to comments

CrossFit Integrity, Charleston, SC

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13 Responses leave one →
  1. Rich W permalink
    December 24, 2012

    bs: 155# x 20
    wod: 4 + 53 rx …. whoah

  2. Rueben permalink
    December 24, 2012

    BS: 20 @ 155#
    WOD: 4 rnds + 1 … 75# Thrusters & SDL/35 KBS

  3. Lindsey permalink
    December 24, 2012

    BS at 50 lbs x 20
    Wod: 4 rounds + 5 Rx… Thrusters were a killer!

  4. Jamie Gi. permalink
    December 24, 2012

    Hello from Rochester, NY!

    BS: 20 @ 60lb
    p90x yoga

  5. Patrick Yib permalink
    December 24, 2012

    26:07 Rx

  6. Lindsay permalink
    December 24, 2012

    BS @ 110
    WOD: 28:38 Rx
    Thanks coaches and 4pm for cheering me on through this one!!

  7. Laura F. permalink
    December 24, 2012

    BS @ 75#
    WOD: 29:31…55# Thrusters and SDLHP/35# KB
    Didn’t think I would finish but I did! This one was rough!
    Awesome 9am class…thanks for coaching Aaron :)!

  8. Jen permalink
    December 24, 2012

    Back Squat: 20@ 85#
    WOD: 3+20 Rx (ate the box)

  9. Tracy permalink
    December 25, 2012

    BS 20 reps @ 65#
    WOD 4 + 9 @ 55# thrusters/sdlhp & 35# kbs

  10. Chelsey Kight permalink
    December 25, 2012

    20 @ 95#
    4+36 Rx -didnt want to just stop, because i know Victoria wouldn’t have 🙂 so i finished in 33:10
    Rx

  11. Mark E permalink
    December 25, 2012

    24:29rx super tough after the back squats!

  12. Vanny permalink
    December 25, 2012

    BS 115
    Wod 23:04Rx

    Great job everyone!! Merry Christmas!!

  13. Krista permalink
    December 27, 2012

    BS 63#
    3+ 37…

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