November 2022

Power Snatch E2MOM 2 – 2 – 2 – 2 – 2 – 2 – 2 “Snatching Annie” For Time: (20min cap) 50 Double Unders 50 Wallball Sit-ups 20/14lbs MRX 20/105 Power Snatch 135/95 RX+ 155/105 MRX 95/65 40 Double Unders40 Wallball Sit-ups4 Power Snatch30 Double Unders30 Wallball Sit-ups3 Power Snatch20 Double Unders20 Wallball Sit-ups2 Power […]

“WALSH” 4 Rounds For Time: (40min cap)22 Burpee Pull-Ups22 Back Squats 185/125lbs200m Run with 45/35lb Plate Overhead U.S. Army First Lieutenant Jonathan P. Walsh, 28, of Cobb, GA, assigned to the 2nd Battalion, 504th Infantry, 1st Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on April 22, 2012, in Paktia, Afghanistan, when

Run/Row 200m or 0.5k Bike x 8min E2MOM (score is slowest time of the 4) REST 2min Start WOD 2min AMRAP: 200m Run / Row or 0.5k Bike Max Muscle Ups (ring or bar) MRX Chest to Bar Rest 2min 2min AMRAP: 200m Run / Row or 0.5k Bike Max Wallwalks Rest 2min 2min AMRAP: 200m Run / Row or 0.5k Bike Max Muscle Ups

Roxanne Song Warm-up *Everytime they say Roxanne perform a burpee* Sumo-Deadlift E3MOM 5 sets x 5 reps Team WOD 12 Rounds For Time: (24min cap) 3 Over the Bar Burpees 6 Barbell Push-ups MRX Push-ups9 Sumo Deadlifts 185/125 RX+225/155 MRX135/95 12 WallBall Shots 20/14lbs to 10/9 MRX 20/10 to 9’ *One person works and completes a

Hang Power Snatch E2MOM 2 – 2 – 2 – 2 – 2 – 2 – 2 18min AMRAP: 21/18 Calorie Row/Bike or 300m Run9 Hang Power Snatch 135/95 RX+155/105 MRX 95/65 Core, Shoulder & Flexibility Development 15 Right Knee to Left Elbow & Left Knee to Right Elbow Plank Tucks 2x30sec Couch Stretch or Modified Couch1min

Push Press E3MOM 5 sets x 5 reps 11min AMRAP: 5 Cleans 155/105 RX+185/125 MRX 115/75 6 Shoulder to Overhead5 Over the Bar Burpees Core & Shoulder Development 20 Weighted Sit-Ups (Heavy)20 Plank Hold Alternating Bird Dogs20 Barbell or Banded Good Mornings1min Handstand / High Plank Shoulder Taps 150′ Handstand Walk or Partner Wheelbarrel Walk ************************************************************* FREE

Front Squat E3MOM 5 sets x 5 reps “Secret Sauce” by DB21 – 15 – 9 reps for time of: (15min cap) Front Squats 135/95 RX+155/105 MRX 95/65 Pull-ups RX+ Chest to Bar MRX Ring RowsBox Jumps 24/20” RX+30/24 MRX 20/18” Core & Squat Development 1min High Plank Hold1min Wall Iron Chair Sit Holding 15/10lbs 1min

“Ned” 7 Rounds For Time: (45min cap)11 Back Squats Bodyweight MRX 75% BW 1000m Row Special Agent Nathan “Ned” Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force Office of Special Investigations, Detachment 204 Offutt Air Force Base, Nebraska, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from

Run/Row 200m or 0.5k Bike x 12min E3MOM (score is slowest time of the 4) REST 3min Start WOD 16min AMRAP: 12 Deadlifts 155/105 RX+185/125 MRX 115/75 6 Hang Clean (power or squat)18 Wallball Sit-ups or Toes to Bar 20/14lbs MRX 20/10lbs Flexibility Development Spend 3min on Banded Shoulder Stretches 2x30sec Couch Stretch2x30sec Head to Floor Straddle Stretch Spend

HERO WOD “PEYTON” 20min AMRAP: 10 Chest to Bar Pull-ups MRX Pull-ups10 Dumbbell Thrusters (switch arms as needed) *STOP and Perform 40 Doubles Every 2min to include 00:00 start* Dumbbell Weights = 50/35 MRX 35/20lbs The CrossFit community mourns the loss of Chad Robert Peyton, a beloved husband, father, son, brother, and friend. Chad, a U.S.