U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney. "Small" - Dwell on it! Three rounds for time of: Row 1000 meters 50 Burpees 50 Box Jumps, 24" box Run 800 meters Compare to 4/28/18 Men’s: 36:11 Shep Women’s: 42:11 Nellie Recovery: 21-15-9 Air Squats Sit Ups
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10/18
"Small" - Dwell on it! Three rounds for time of: Row 1000 meters 50 Burpees 50 Box Jumps, 24" box Run 800 meters Compare to 4/28/18 Men’s: 36:11 Shep Women’s: 42:11 Nellie 10/19 12 - 9 - 6 Rope Climb 21 - 15 - 9 Kneeling Half Moon @ 33% Snatch 10/20 Open Test AMRAP 20 50 Wall Balls (20,14#) 50 Double Unders 40 Box Jumps (24,20#) 40 Toes-to-Bar 30 Chest-to-Bar Pullups 30 Burpees 20 Clean (145,100#) 20 Jerk(145,100#) 10 Snatch (145,100#) 10 M Muscle Up Scores uncontested 10/21 Alpine 6 Rounds 90 seconds max Front Squat @ 55% 3 minute rest 10/22 Amateur FGB 5 Rounds 1 min max Floor Wiper 1 min max Horizontal Kettlebell Swing @ 33% snatch 1 min max Ski Jumper 1 min rest 10/23 Erin 5 Rounds For Time15 Dumbbell Split Clean (40/30 lb) 21 Pullups 10/24 21 - 15 - 9 Thruster @ 55% 2x Pushups Amateur FGB
5 Rounds 1 min max Jumping Lunge 2 count 1 min max Assault Bike 1 min max Land Mines Twist 25% Snatch 1 min rest Recovery: 10-1 Deadlift 1-10 Shoulder Press 2 min Bench Ladder Start with 50% Bench Press Every 2 minute on the 2 minute go up 10# total and perform 1 rep until you cannot get the given rep done in the given minute If your 1 rep max is under 100# go up 5# total every minute compare to 1/14/20 Recovery: 4 Rounds 30 Second Max Sit Ups 30 Second Alternating Lunges Find Your 1 Rep Max
Clean at least 7 reps must be over 90% Compare to 4/2/20 Recovery: 2 Rounds 20 Wall Balls 400 Meter Run/Walk Reduce anxiety with simple lifestyle changes. Find out how in this article.
Tabata 8 Rounds 20 seconds Evil Wheel 10 seconds rest 20 seconds Alligator Roll 10 seconds rest 20 seconds Ski Jumper 10 seconds rest Recovery: 2 Rounds 400 Meter Run/Walk 500 Meter Row U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie. The "Morrison" Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Monday, July 4, 2011 (110704). Morrison
50-40-30-20-10 Reps For Time Wall Balls (20/14 lb) Box Jumps (24/20 in) Kettlebell Swing (1.5/1 pood) Compare to 9/5/19 Men’s 22:32 - Ryan R. Women’s 25:02 - Janel Recovery: 20 Minute Airdyne If you have a hard time justifying this popular fall indulgence because of the sugar, try this healthy swap for pumpkin spice lattes.
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