“Josh”
For time:
– 21 Overhead Squat (95#/65#)
– 42 Pullups
– 15 Overhead Squat
– 30 Pullups
– 9 Overhead Squat
– 18 Pullups
SSG Joshua Hager, United States Army, died February 23, 2007 of injuries suffered when an improvised explosive device detonated near their HMMWV during combat operations in Ramadi, Iraq, on February 22 He is survived by his wife, Heather, and son, Bayley. He is also survived by his mother, Lois, and his father, Kris.
“Daniel”
Courtesy of CrossFit.com
For time:
– 50 Pullups
– 400m Run
– 21 Thrusters (95#/65#)
– 800m Run
– 21 Thrusters (95#/65#)
– 400m Run
– 50 Pullups
Sgt. 1st Class Daniel B. Crabtree was killed in action on June 24, 2006 when a roadside bomb exploded next to his vehicle during a combat patrol near Al Kut, in east-central Iraq. He is survived by his wife, Kathy, and his daughter, Mallory, of Green, Ohio. He is also survived by his father, Ronald Crabtree and his mother, Judy Ann Crabtree.
“Randy”
Courtesy of CrossFit.com
75 Power Snatch for time (75#/45#)
Note: Instruction, learning, and practice for those new to the snatch.
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6, 2008 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.
“Murph”
For time:
– 1 mile Run
– 100 Pullups
– 200 Pushups
– 300 Air Squats
– 1 mile Run
Partition the pullups, pushups, and squats as needed. For instance, you could do 20 rounds of Cindy. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. Scaled versions will be available.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28, 2005. This workout was one of Mike’s favorites and he named it “Body Armor.” From here on, it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
In honor of Veteran’s Day (last Wednesday) and Thanksgiving (next Thursday), we will dedicate a workout every day this week in memory of a fallen hero. This is our small way of honoring their memory and sacrifice. We give thanks.
Deadlifts
7 X 1 Deadlifts
or
100 Deadlifts for time (135/95)
Saturdays are open gym from 9 a.m. – noon. You may do the posted WOD or choose a WOD that you missed this week.
3 Rounds for time:
1a. Run 400m or Row 500m
1b. 21-15-9
– KB Swings
– Pullups
– Box Jumps
15 to 5 / 5 to 15 (for time)
Situps / Push Press (75/45)
Deck of Cards
Clubs = Air Squats
Diamonds = Mountain Climbers
Hearts = Pushups
Spades = Situps
Jokers = 10 F*&#! Burpees
Lift
3 X 10 Front Squats
Finisher
10 minutes