W.O.D FOR SUNDAY 06/07/2015


06/07/2015 wgc


4 min emom 5 goblet squat 53/35 5 burpee


“DOC” – Hero WOD

5 rds for time:

400m Run
21 Deadlifts
21 Burpees Over Bar
21 Pull Ups
21 Backsquats
@ 135/95
45 Min Cap

On April 8, 2015, while on an escort mission in Jalalabad, Afghanistan, Corp. John ‘Doc’ Dawson was killed in action. He is survived by his parents, Michael and Rhonda Dawson, and a sister Ashley Dawson.

Doc was a known CrossFitter. This memorial workout was requested by Sgt. Salvatore Lo Piccolo and all the soldiers from B TROOP 1-33 CAV 3 BCT.

John was known as ‘Doc’. He was a medic.

This memorial WOD was blessed by his parents.


*I joined Crossfit Lighthouse a little over two years ago and it was one of the best healthcare decisions that I have ever made. Before Crossfit I had always belonged to a gym but the workouts had become boring and I had lost most of my motivation to workout. I found myself overweight, tired and not anywhere near as strong as I would have liked. All of that changed after several months at Crossfit. The camaraderie, competitive environment, and coaching pushes people to work harder and be stronger than they think is possible. Over the past two years I have gained a tremendous amount of strength, lost weight and significantly increased muscle mass. It is almost never easy, but it is always fun. With the constant variation it is nearly impossible to get bored! Once you start you won’t regret the decision and you will almost certainly never look at working out the same way again.*
Doug Greco *Results will vary on each individual*,

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