April 21, 2019


CrossFit Saint Helens – CrossFit

View Public Whiteboard

New Benchmark Metcon (Time)

7 Rounds for Time of:

7 Deadlifts 315lbs

200m sprint

15 Pull-ups

rest 45 sec Between Rounds
Patrick Daniel Tillman (5.6.76 – 4.22.04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor; the mission being to inspire people to make positive changes in themselves and in the world around them.

Pat Tillman was a former Arizona Cardinal who gave up a 9 million dollar NFL contract to join the United States Army after 9/11. During his NFL career he completed 2 Triathalons and received a graduate degree in American history. Once during his freshman year in college the ASU head coach asked Pat to red shirt the year. Which means to only practice his first year on the football squad to gain strength and speed, causing a player to have a 5 year college experience. Pat replied “you do what you want with me but I’m outta here in 4 years, I’ve got things to do with my life.”

Pat Tillman was killed on 4/22/04 by friendly fire.



100m jog

:20 hang

5 inchworm

Hollow and Superman

15 Band goodmorning

Bar hang, scap pull up, kip swing, hand hops

Deadlifts- building

Banded sprints


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