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Last week’s Locker WOD winner: Jacque!


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CrossFit Hero: Small

10/18/2020

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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.
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​"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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CrossFit Hero: Morrison

10/13/2020

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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).
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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

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CrossFit Hero: Holleyman

10/8/2020

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U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.
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"Holleyman"
30 rounds for time of:
5 Wall Balls, 20 pound ball
3 Handstand Pushup
225 pound Power Clean, 1 rep

Men's - 28:26m Steve
Women's 41:57 - Tara 


Recovery:
2 Rounds
500 Meter Row
400 Meter Run/Walk
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CrossFit Hero: Josh

10/3/2020

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In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.
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"Joshie"
Complete three rounds for time of:
40 / 30 pound Dumbbell  / Kettlebell Snatch, 21 reps, right arm
21 L-Sit Pullups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Men’s: 18:15 (Brandon)
Women’s: Uncontested


Recovery:
10-50 Walking Lunges
5 Burpees in between each set
​

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CrossFit WOD: The Chief

9/28/2020

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The Chief"
Max rounds in 3 minutes of:
3 Power Clean, 135 / 95 pound
6 Pushups
9 Air Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.

Scores Uncontested


Recovery:
Run 200 Meters
25 Air Squats
25 Push Ups
25 Sit Ups
Run 200 Meters


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CrossFit Hero: Crain

9/23/2020

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Officer Michael "Freight" Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn.
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Crain
2 rounds for time of:
34 Pushups
50-yard Run
34 Deadlift, 135 / 95 lb.
50-yard Run
34 Box Jumps, 24 / 20-inch box
50-yard Run
34 Clean and Jerk, 95 / 65 lb.
50-yard Run
34 Burpees
50-yard Run
34 Wall Balls, 20 / 14-lb. ball
50-yard Run
34 Pullups
50-yard Run

35:25m-Tate
45:25W-Tara M

Compare to 12/9/19

Recovery:
3 Rounds
500 Meter Row
10 Russian Twist



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CrossFit Hero: Luke

9/13/2020

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Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.
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Luke
For time:
Run 400 meters
155 / 115-lb. Clean and Jerk, 15 reps
Run 400 meters
30 Toes-to-Bar
Run 400 meters
45 Wall Balls, 20-lb. ball
Run 400 meters
1.5-pood Kettlebell Swing, 45 reps
Run 400 meters
30 Ring Dips
Run 400 meters
155 / 115-lb. weighted Walking Lunge, 15 steps
Run 400 meters


Men's: Sam B: 33:30
Women's: Uncontested

Compare to 1/28/20


Recovery:
4 Rounds
10 Burpees
20 Air Squats

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CrossFit Hero: Otis

9/8/2020

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U.S. Marine Lt. Col. Christopher “Otis” Raible, 40, of North Huntington, Pennsylvania, was killed by insurgents during an attack on Camp Bastion, Afghanistan, on Sept. 14, 2012. Raible joined the Marines in 1995, served in Iraq and Afghanistan, and was the commanding officer of Marine Attack Squadron 211 out of Marine Corps Air Station in Yuma, Arizona.
Raible trained CrossFit with his wife, Donnella, and daughter Catherine. His favorite movements were deadlifts, squats, overhead presses and bench presses.
He is survived by his wife, Donnella; daughters, Catherine and Allison; and son, Brian.

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Otis
Complete as many reps as possible in 15 minutes of:
1 Back Squat, 1 Shoulder Press, 1 Deadlift
2 back squats, 2 shoulder presses, 2 deadlifts
3 back squats, 3 shoulder presses, 3 deadlifts
Etc.
Use 1½ body weight for the squats and deadlifts and ¾ body weight for the presses.

Men's: Luke S. 7
Women's: Uncontested

Compare to 1/8/2020


Recovery:
2 Rounds
400 Meter Run/Walk
15 Shoulder Press


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CrossFit Hero: Loredo

9/3/2020

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U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.
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"Loredo"
Six rounds for time of:
24 Air Squats
24 Pushups
24 Walking Lunge steps
Run 400 meters

23: 04M - Blood
24:59W - Janel


Compare to 11/9/18

Recovery:
10 Minutes
10 Kettle Bell Swings
10 Box Steps

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CrossFit Hero: DG

8/29/2020

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U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.
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DG
AMRAP in 10 minutes
8
Toes-to-Bar
8 Dumbbell Thruster (35/25 lb)
12 Dumbbell
Walking Lunge (35/25 lb)

Men’s: 8+20 Brandon
Women’s: 7+2 Tara


Recovery:
10- 1
Shoulder Press
1-10
Deadlift
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