Top Tier CrossFit Columbia – Adult/ Teenager CrossFit
ABS: Metcon (AMRAP – Rounds and Reps)
25 Ab Mat Situps
20 Four-Count Flutter Kicks
15 Kettlebell Russian Twists
10 Half Wipers
10 Kettlebell Crunches
15 Four-Count Mountain Climbers
20 Standing Knee to Elbow
*Accumulate 6 total minutes of planking while resting
5RFT: Metcon (Time)
5 Rounds for Time:
12 Box Jumps (24/20 in)
7 Deadlifts (225/155 lb)
19 Russian Kettlebell Swings (70/53 lb)
96 meter Row
In memory of Douglas R. DeLanoit, who was killed in an off-duty car accident on November 19, 1996. He served in the US Air Force as an MP during the Vietnam-era, and he continued his career in Law Enforcement for 16 years as a deputy in the Webster County Iowa Sheriff’s Department. He was a certified weapons instructor, served on the Board of Directors with the Domestic/Sexual Assault Outreach Center, worked with the Juvenile Courts of Iowa, & was a bus driver for Fort Dodge, IA Community Schools. He loved time with his family, Nebraska football, the Minnesota Twins & Vikings, and also working on the family farm.
The 12, 7 and 55 reps are for his birthday (December 7, 1955) and the 11, 19 and 96 reps are for the date of his death.
This Memorial WOD was submitted to us by coach Stephen DeLanoit of CrossFit Mansfield (Mansfield, TX, USA) in memory of his father, Douglas DeLanoit.
3RFT: Metcon (Time)
3 Rounds For Time:
30 Wall Ball Shots (20/14 lb)
30 Sumo Deadlift High-Pull (75/55 lb)
30 Box Jump (20 in)
30 Push Presses (75/55 lb)
30 calorie Row
10 Back Squats (Bodyweight)
U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle.
He is survived by his wife Calli, parents David and Veronica, and brother Devon.