SWOD Snatch: (1 minute recovery btw EMOMs) EMOM for 5 minutes: 3 Touch and go squat snatches *go off of feel EMOM for 5 minutes: 2 Touch and go squat snatches *increase weight EMOM for 5 minutes: 1 Squat snatch *increase weight WOD 200 Meter Run 20 Pull-ups 20 Wall Balls 20/14 300 Meter Run Read more about 7.9.2018[…]


Finish Hero Week off with a bang! 3 Heroes with your partner! Hero Partner WOD “Randy” “Griff” “DT” The partner on the inside will be working on completing Randy and DT while the running partner is chipping away at Griff 200 meters at a time. Trade partners after every 200 meters. “Randy” 75 Power Snatches Read more about 7.7.2018[…]


Hero Week Day 5 Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade. While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, Read more about 7.6.2018[…]


Hero Week Day 4 U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived Read more about 7.5.2018[…]


2018 Hero Week Day 2 Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack Read more about 7.3.2018[…]


U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado,¬†was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah Read more about 7.3.2018[…]


Hero WOD Day 1 Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of Read more about 7.2.2018[…]