Desire to change | Cascade CrossFit

Desire to change | Cascade CrossFit

Workout of the Day: 

Complete the following for time:

1k Row

4 Rounds of:

15 Hollow Rocks

10 1-arm KB Swings (53/35)

1 minute plank

10 Ring Dips

1k Row

You are going to start with a 1k Row, then complete 4 Rounds of the Hollow Rocks, KB, Plank, and Dips, then finish with a 1k Row. Score is total time, including both Rows.

Burpeeeeeee Day: 62

Tommy Mac Times from yesterday

Tommy Mac Times from yesterday

Cascade CrossFit

Cascade CrossFit

 

Workout of the Day: TOMMY MAC

Thomas Macpherson | Hero WOD

Thomas Macpherson | Hero WOD

Tommy Mac Times from yesterday

Tommy Mac Times from yesterday

 

The following statement is from Tommy’s former Platoon Leader…

“The whole thing with Tommy is that he embodies everything that’s right about Ranger Battalion. He held the position of Ranger Team Leader which is literally the tip of the spear. He was the consummate, quiet professional—he expected absolutely zero recognition for what he did. He loved his job because he was a born protector. He was perfectly content to carry out his life’s work under the cover of darkness, with his and his comrades’ actions to remain forever under the cloak of shadows. He died doing what he loved; protecting all of us. What stood out about Tommy the most was his maturity beyond his years. I believe it was the fact that he was the older brother of younger siblings, but like another Sgt. said “Tommy wasn’t one of those guys who joined the Army and grew into a man. He joined as a man and grew others.” He left behind his beautiful wife wife, Claudia MacPherson, and their son, Brayden.”

“Tommy Mac”

2 Rounds for time:

12 Burpees

12 Thruster (115/75#)

12 Burpees

12 Power Snatch (115/75#)

12 Burpees

12 Push Jerks (115/75#)

12 Burpees

12 Hang Squat Clean (115/75#)

12 Burpees

12 OHS (115/75#)

Official Army Statement:

Sergeant Thomas R. MacPherson

Killed in action on October 12, 2012

Sgt. Thomas R. MacPherson, 26, was killed by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire.

MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.

MacPherson was born July 20, 1986 in Long Beach, Calif. and graduated from Los Alamitos High School. He enlisted in the U.S. Army in May 2007 and completed One Station Unit Training at Fort Benning, Ga., as an infantryman. After graduating from the Basic Airborne Course there, he was assigned to the Ranger Assessment and Selection Program also at Fort Benning.

MacPherson graduated from the Ranger Assessment and Selection Program and was then assigned to Headquarters and Headquarters Company, 2nd Bn., 75th Ranger Regiment in December 2007, where he served as a mortarman. After three years, he was assigned to Company D where he served as a Fire Team Leader.

His military education includes the Basic Airborne Course, Ranger Assessment and Selection Program, U.S. Army Ranger School, Infantry Mortar Leader’s Course, Survival, Evasion, Resistance and Escape Course (SERE), and the Warrior Leader Course.

His awards and decorations include the Ranger Tab, the Combat Infantryman’s Badge, the Expert Infantryman’s Badge, the Parachutist Badge, and the U.S. Army Expert Rifle Marksmanship Qualification Badge.

MacPherson has also been awarded the Bronze Star Medal with Valor, Army Commendation Medal, Army Achievement Medal, Army Good Conduct Medal, National Defense Service Medal, Afghanistan Campaign Medal with three Campaign Stars, Iraq Campaign Medal with Campaign Star, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the NATO Medal.

He was posthumously awarded the Bronze Star Medal, Meritorious Service and Purple Heart.

MacPherson is survived by his wife, Claudia MacPherson, and their son, Brayden of Tacoma, Wash., and his parents, Troy and Diona MacPherson of Long Beach, Calif.

As a Ranger, Sgt. Thomas R. MacPherson selflessly lived his life for others and distinguished himself as a member of the Army’s premier direct action raid force and fought valiantly as he served his fellow Rangers and our great Nation. RLTW.

Burpeeeeee Day: 61

6 rounds of:

1 power clean
1 hang power clean
1 full squat clean

Rest 1 minute between rounds.
* form form form!!!

Then: 2 minutes

Max calorie row

NO Competitive Lifting Class today, but there will still be open gym at 10:00.

Here’s a repeat from 6 months ago, and should be a good one!

WOD
25 min AMRAP of:
1 Resistance Run Gasser (per partner)
5 Burpees
10 KB Swings (53#/35#)
100m Row

**Only one partner can be working on an exercise at a time and you cannot move on to the next exercise until both partners have completed the exercise set.

Burpee Challenge Day: 59

Good luck to Danny J, Danny B, Tessa, Nikoli, and Rocco who are all competing at the T Town Throwdown today!!! And also hope to see you all at the BBQ at Ben and Danielle’s today at 1:00pm for the End of the Summer BBQ!!

Burpee Challenge Day: 58

2 Bear crawls (1= down and back)

15 push press (95/65)

20 Med ball squat cleans (20/14)

2 Bear crawls

15 sumo deadlift high pull (95/65)

20 Med ball squat cleans

2 Bear crawls

15 Power snatches (95/65)

20 Med ball squat cleans

2 Bear crawls

15 Windshield wipers (95/65) -1 rep= touch plate on both sides-

20 Med ball squat cleans

***Keep all barbells on platform side of gym to allow room for bear crawls

Cascade CrossFit | Times!

Cascade CrossFit | Times!