Alternative Athletics
Last week’s locker WOD.
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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.  "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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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 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.   "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  In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.  "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  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  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.  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  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.  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  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.  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  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.  "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 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.   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 |