Posts Tagged ‘Paul’

Workout of the Day: Tuesday 9-18-2012

Strength WOD: Thrusters 3-3-3-3 (record total weight of all 12 reps)


WOD 2: Paul Jones Birthday WOD: Complete for time:


  • 40 Deadlifts (275/175)
  • 40 Weighted Pull Ups (35/5)
  • 40 Burpee Bar Jumps
  • 400m Backwards Run
  • 40 Triple Unders (4:1 Doubles, 6:1 Singles)

Notes: Max time = 25:00, split up anyway.

Scaling Groups: A: DL 135/85 B: 205/125 C: Rx

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Workout of the Day: Friday 6-29-2012

WOD 1: Fire Fighter Truckie Skills WOD (aka Paul’s Birthday WOD): AMRAP 25:00

  • 6 Forceable entry strikes
  • 29 Stairway tool carry
  • 19 Ceiling Breaches
  • 75′ Search Crawl
  • 100m Fire Fighter Walk

…or in Crossfit language:

  • 6 lunge position sideways sledge strikes on a tire
  • 29 box step ups with dumbbells (20′s/10′s)
  • 19 push press (64/35)
  • 75′ bear crawl with dumbbells (20′s/10′s)
  • 100m Walk with bar on shoulder and KB in other hand (ladder and chain saw).

Notes: Use the same bar as your presses, KB = 53/35


WOD 2: Complete for time:

  • 37 Pull Ups
  • 37 Push Ups
  • 37 Sit Ups


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Workout of the Day: Friday 12-9-11

Hero WOD: “PAUL” 5 rounds for time:

  • 50 Double unders (4:1 singles)
  • 35 Toes to Bar
  • Overhead walk, 20 yards (185/115)… length of gym


  • A: 3 rounds @ 45/25 plates OH & 20 TTB
  • B: 4 rounds @ 95/65 OH
  • C: Rx

Notes: Scale the OH bar walks to a weight you can safely do!

Paul John Rizzo Domenic Sciullo II
Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito. First posted 24 April 2010

$$: 3 x 400m Runs

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“For me the changes that I have made through Crossfit have been huge. I have never been an athlete and never done much more than walk on a treadmill. Sometimes in a middle of a workout, when I am doing things (or let’s say attempting to do… things) I never in a million years thought I would do, I just think how anyone who really knows ME would be shocked! Thanks Andy, Carol and the Salem Crossfit community. I would have quit a long time ago had it not been for your encouragement and support. I r…Vonnie


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