This week is for the Frogmen who took the walk to Valhalla, we will never forget!
CrossFit: "Mr. Joshua" Five rounds of 400 meter run, 30 Sit-ups, 15-Dead-lifts.
Warm-Up: JA's, 400 meter jog, 15-toes to bar, 15-medball DL's, 15-Bar DL's, 15-BW DL's.
Level-2:Men 250lbs, Women 135lbs, GHD Sit-ups for board.
Level-1:Men 185lbs, Women 95lbs, toes to bar.
Elements: Men 95lbs, Women 65lbs, Butterfly sit-ups.
Super Frogs:Boys BW, Girls BW, GHD Sit-ups.
Leap Frogs:Boys 95lbs, Girls 75lbs, GHD or 15 toes to bar.
Tree Frogs:Four rounds, 200 meter runs, Boys 30lbs KB's, Girls 25lbs KBs, 15-Toes to bar.
Tadpoles:Three rounds, stairs, 10 reps, 15lb KBs, K2E.
Coaching Notes: Take your time getting your body ready for this WOD. Get the back nice and ready to accept the work associated. Once you get going don't sacrifice form for speed. Each dead-lift needs a proper set-up. Each rep you use bad form on is getting you one step closer to visiting Dr. Laker.
Josh was an absolute beast, he was strong a heck and could run like a super hero. When this workout was developed it was basically created because it had to match the kind of man that Josh was. He was a hardcore warrior from head to toe and used to push himself so hard each and every-time he worked out that his workouts became legendary for how hard they were. Josh survived over 300-missions against the enemies of this nation and in the end the only warrior that had the capability to cause him harm was Mother Nature. This country is far less safe now that you are gone brother the teams will have to create five more tadpoles to even get close to replacing you.