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CrossFit Journal

WOD

Thursday
Jul292010

Fri July 30 2010

WOD

Roy

5 Rounds for time

15 Deadlifts @ 225

20 Box Jumps 24inches

25 Pull Ups

Sergeant Michael Currie Roy, 25, of Jacksonville died Wednesday July 8, 2009 in Khash, Afghanistan while conducting combat operations. He was a member of 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, MARSOC. Sgt. Roy served eight years in the USMC. His decorations include a Navy Achievement Medal, a Combat Action Ribbon, a Navy Unit Commendation, three Navy Meritorious Unit Commendations, two Good Conduct Medals, the National Defense Service Medal, the Armed Forces Expeditionary Medal, and the Global War on Terrorism Service Medal, a Humanitarian Service Medal, four Sea Service Deployment Ribbons, and a NATO Medal-ISAF Afghanistan. He will be awarded the Purple Heart. 

He is survived by his wife, Amy Roy of Jacksonville; daughter, Olivia Roy; two sons, Michael and Landon Roy, all of the home; mother, Lisa Hickey of NH; father, Michel Roy of FL; brother, Richard Roy of Puerto Rico; sister, Christine Soucie of NH; brother, Joshua Roy of NH.

 

Wednesday
Jul282010

Thurs July 29 2010

Nick coaching Lyle through Nancy back in Spring.

WOD

AMRAP 30 min!

Row 300m 

21 SDHP @ 75/55

15 Toes to Bar

Tuesday
Jul272010

Wed July 28 2010

 

Strength/Skill

15 min Snatch 1RM

WOD

3 Rounds

200m Run w/ plate (45/25)

20 KB Snatches (53/35)

15 Ring Dips

Monday
Jul262010

Tues July 27 2010

 

Strength

Press 3x5

WOD

4 Rounds for time

500m Row

30 KB Swings 53/35

Sunday
Jul252010

Mon July 26 2010

WOD

AMRAP 10 min

5 Front Squat @ 185/135

12 Pull Ups

 

3 min Rest

 

3 Rounds for time

100m Run

30 Air Squats

20 Sit Ups