Monday 170724

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Paul Pena

Complete 7 rounds, each for time of:

100m Sprint

19 Kettlebell Swings, 70#/55#

10 Burpee Box Jumps, 24″/20″

Rest 3:00

Although this workout is written as 7 rounds, each for time, this can be difficult to keep track of. You are welcome to time each round, but the time on the board today will be the total time to complete the workout including each 3 minute rest.


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Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, 82nd Airborne Division in Fort Bragg, North Carolina.

Pena participated in the Junior ROTC program at San Marcos Baptist Academy and later graduated from the U.S. Military Academy at West Point. He maintained his fitness with CrossFit workouts and particularly enjoyed running, burpees, push-ups and pull-ups.

He is survived by his mother, Cecilia.

Programmed Rest

In today’s workout, Paul Pena, you’ll see that each round includes a 3 minute rest. This programmed rest does something very important for you. It allows you to attack each round with an all-out effort. This workout would be very different if it was “7 rounds for time.” You would have to carefully consider your pace, determine a strategy for potentially breaking up the KB swings because your grip may start to go, and think about a pace on the burpee box jumps that allows you to keep moving, but still be able to start the next round with a 100m run rather than a 100m walk. Or 100m crawl! You don’t need all of that with the programmed 3 minutes rest! You can flat out get after it every single round. Sprinting the 100m, hanging on to that KB for 19 unbroken reps, and hammering out the BBJs. No thinking, just go. Isn’t that liberating?!

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