10.29.16 Workout of the Day

Jason R. Freiwald VIRGINIA BEACH - Special Operator Chief Petty Officer (SEAL) Jason Richard Freiwald passed away Sept. 11, 2008. Born in Utica, Mich., he graduated from Armada Senior High School. SOC Freiwald entered active duty on Nov. 5, 1996, and reported to Naval Recruit Training Command in Great Lakes, Ill. After completing both recruit training and OPINTEL "A" School, he reported to Basic Underwater Demolition/ SEAL training in Coronado, Calif. After six months of the most grueling and demanding training in the world, he graduated and reported to Basic Airborne School in Fort Benning, Ga. He reported to his first duty station, SEAL Team FIVE, for two years and then transferred to SEAL Team THREE for another 2 1/2 years. On March 30, 2005, SOC Freiwald began rigorous selection and training for Naval Special Warfare Development Group. Nine months after beginning this process, SOC Freiwald was selected to be a development group assaulter. He reported to TACDEVRON TWO on Dec. 15, 2005. Since being assigned to TACDEVRON TWO, he has deployed five times conducting combat operations with a Joint Task Force as lead breacher. SOC Freiwald's personal awards include the Bronze Star, two with combat "V" signifying valor in combat, Purple Heart, Defense Meritorious Service Medal, Joint Service Commendation Medal with combat "V," Navy and Marine Corps Commendation Medal with combat "V," Navy and Marine Corps Commendation Medal with Gold Star, Navy and Marine Corps Achievement Medal with Gold Star (gold star signifies more than one award given), three Combat Action Ribbons, Good Conduct with Two Bronze stars and various service and campaign awards. He leaves behind to cherish his memory his wife, Stacey; his daughter, Jasmine; parents, Mr. and Mrs. Richard and Theresa Freiwald; brothers, Adam, Erik and Jeremy; and countless family, friends and teammates.

Both CrossFit and ICT classes will be doing this WOD. Please choose the following WOD options below:

CrossFit 715 and 830

ICT 9 AM

WOD DETAILS:

It's modeled off of Murph, a fellow SEAL.

The core movements are running, pull-up variations, burpees and 2-count flutter kicks (right leg + left leg = 1 rep)

"Every 6:00" for SEAL Team 6 (DEVGRU)

"9 toes to bar or 11 sit-ups" for 9/11

RX - "Freiwald" - 1

For Time:

1 mile run

100 Chest to Bar Pullups

200 Burpees

300 2-count Flutter Kicks

1 mile run

*Every 6:00 perform 9 toes-to-bar or 11 sit-ups*

You may partition the pull-ups, burpees and flutter kicks any way you wish.

“RED” Division: - 2

For Time:

1 mile run

100 pull-ups

200 burpees

300 2-count flutter kicks

1 mile run

*Every 6:00 perform 9 toes-to-bar or 11 sit-ups*

you may partition the pull-ups, burpees and flutter kicks any way you wish

“WHITE” Division: - 3

For Time:

1 mile run/walk

50 Pull-ups

100 Burpees

200 2-count flutter kicks

1 mile run/walk

*Every 6:00 perform 9 hanging knees-to-chest or 11 sit-ups*

you may partition the pull-ups, burpees and flutter kicks any way you wish

“BLUE” Division - 4

For Time:

1 mile run/walk

50 ring rows

50 burpees

150 flutter kicks

1 mile run/walk

*Every 6:00 perform 9 hanging knee raises or 11 sit-ups*

you may partition the ring rows, burpees and flutter kicks any way you wish