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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.

HERO WOD “LARRY” 21 – 18 – 15 – 12 – 9 – 6 – 3 reps for time of: (45min cap) Front SquatsBar Facing Burpees200m Kettlebell carry after each Round Barbell Weights = 115/75 MRX 85/60 Kettlebells = 32/24kgs 80/50 MRX 24/16 U.S. Marine Corps Corporal Larry D. Harris, Jr., 25, was killed in a

“KB’s vs. WB’s” by DB 10min AMRAP: 20 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 20 Kettlebell Goblet Squats10 Toes to Bar MRX Plate V-Ups 15/10lbs Rest 5min 10min AMRAP: 20 WallBall Shots 20/14 to 10/9’ MRX 20/10 to 9’ 20 Wallball Sit-Ups10 Pull-Ups RX+Chest to Bar MRX Ring Rows **Athletes Choice on which AMRAP to

“Motor Malfunction” by DB For Time: (40min cap) 1200m Run / Row or 3km Bike2 Rope Climbs 15′ MRX 1 to 15′ / 2 to 10′50 Russian Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12 1000m Run / Row or 2.5km Bike2 Rope Climbs 15′ MRX 1 to 15′ / 2 to 10′50 WallBall Shots 20/14 to 10/9′ RX+11/10 MRX 20/10 to

Bench Press E3MOM 5 sets x 5 reps 5 Rounds For Time: (22min cap) 200m Run / Row or 0.5k Bike 10 Left Arm Dumbbell Push-ups (Left hand on Dumbbell)10 Left Arm Dumbbell Box Step-ups10 Right Arm Dumbbell Push-ups (Right hand on Dumbbell)10 Right Arm Dumbbell Box Step-ups Box Heights = 24/20” RX+ 30/24” MRX 20/18” Dumbbells =

“Waning Days” by DB 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps for time: (30min cap) Over the Bar BurpeesDeadlift 225/155lbs RX+315/215 MRX 185/125 Wallball Sit-Ups 20/14lbs RX+GHD MRX 20/10 Core, Guns & Grip Development 10 Skin the Cats100m Plate Pinch Carry20 Plate Pinch