Friday, April 20th 2018

U.S. Marine Corps Capt. Matthew “Nukes” Manoukian, 29, of Los Altos Hills, Calif., assigned to the 1st Marine Special Operations Battalion, based in Camp Pendleton, Calif., died Aug. 10, 2012, in Sangin District, Afghanistan, after being shot by an Afghan policeman. He is survived by his parents, Socrates Peter and Patricia Manoukian, and his brothers, Mike and Marty Manoukian.

WOD Prep

Barbell movement prep and loading

WOD – “Nukes”

8 min Window
1 mile run
Max rep Deadlift (315/205)
Into
10 min Window
1 mile run
Max Rep Power Clean (225/155)
12 Min Window
1 mile Run
Max rep Overhead Squats (135/95)

WOD Brief

HERO WOD today and we have to sprint every run to make it to the barbell for max repetitions in the time that window that is provided for each cap.

At 3, 2, 1 GO … Athletes will have 8 minutes to run 1 mile and then perform maximum deadlifts at a super maximal weight. SCALE the run and WEIGHT as needed to preserve the intention today. For instance, if the fastest you can run our mile is 8 minutes, then please scale it to a shorter distance. To give you at least a chance to perform 7+ reps. If deadlift isn’t a movement you can do today – adjust to another movement that is similar – farmer carry or even a yoke carry could be used if dealing with certain position limitations.

when time expires in the first movement, athletes will IMMEDIATELY move into a 10 minute window .. another mile sprint but now max rep power cleans.

Finally, when time expires a new clock of 12 minutes will be set … athletes will go DIRECTLY into the final mile run and overhead squats.

Check out Crossfit.com if curious on scores. <– 2014 . Here is 2016 scores

Box Brief

High School Athletic Program has officially launched! Excited to be the headquarters for one of the leading athletic program in the State. Plus how fun will it be for us to train alongside these athletes!

Highlight videos and training videos – we have been sharing them, if you have any fun ones you capture – please tag @CrossFitNBK and or send to Jimmy. We’ll crosspost it with you.

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