WOD

Find a heavy 3 rep Back Squat

Superset
3 x Max Strict Pullups
3 x Max Pushup
Rest as needed between sets

BarBell
Plyometrics, empty barbell work and Mobility

3 x 800m Run
rest 3:00 between

For time:
200 Ab Mat Situp

BootCamp
3 Rounds
600m Row
30 Air Squats
2 Min Rest


Surprise Core Work

BarBell
Power Clean + 2 Hang Power cleans
8 Sets @ 70-75%

CrossFit

Find a heavy Snatch + OHS
Power or Squat Snatch OK

AMRAP x 12
5 Hang Power Snatch 115/85
10 Wallball
5 Overhead Squat
10 Box Jump Overs 24/20


BarBell

split jerk from the rack

60-60-65-65-70-70-75-75-80-80-85-80-75-70-65-60%

CrossFit
With a Partner
50 Double Unders Each you go I Go
100 Russian Kettlebell Swings (Break up However)
40 Double Unders Each you go I Go
200 Push Ups (Break up However)
30 Double Unders Each you go I Go
200 Sit Ups (Break up However)
20 Double Under Each you go I Go
100 Box Jumps (Break up However)
10 Double Unders Each you go I Go

BootCamp Rest 90sec Between sets
Push Press 4×6
Weighted Step Ups 3×6 each leg
Row 3x200m rest

CrosssFit
Push Press
3 x 3 at 70+%

Front Squat
4 x 4 at 70+%”

Happy Birthday Dan West

CrossFit
5 x 3 min AMRAP 2 min rest
10 Calorie Row
10 Deadlift 135/95
10 Burpee

BootCamp
18 Min AMRAP
10 Wall Balls
50 M Shuttle
10 Box Jumps
50 M Shuttle
10 Push Ups
50 M Shuttle

Barbell
Split Jerk + Front Squat
60-65-70-75-80-80-75-70-65-60%

Veteran’s Day HERO WOD

Emily
10 RFT
30 Double Under
15 Pull-up
30 Air Squat
100 m Sprint
-rest 2 minutes-“

45 Min Cap

Army 2nd Lt. Emily J.T. Perez died September 12, 2006 serving during Operation Iraqi Freedom. Perez, 23, of Texas; assigned to 204th Support Battalion, 2nd Brigade, 4th Infantry Division, Fort Hood, TX; died Sept. 12 of injuries sustained when an improvised explosive device detonated near her Humvee during combat operations in Kilfl, Iraq.

Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008. Perez competed in track while attending West Point.

Perez was the first female African-American officer in U.S. military history to die in combat and the first West Point graduate to die in the Iraq War.

She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.

BarBell
Snatch
55-60-65-70-75-75-70-65-60-55%

CrossFit
4RFT
400m Run / Row
100 m Farmer Carry

Core Accessory Work
Tabata :20/:10
Hollow Hold
Superman Hold
8 rd each, 1 min rest before switching movements

BootCamp
200 M run
50 Foot Farmers Carry
50 Foot Waiter walk

Core Accessory Work
Tabata :20/:10
Hollow Hold
Superman Hold
8 rd each, 1 min rest before switching movements

BarBeall
Power Clean + Hang Power Clean
65-70-75-80-85-85-80-75-70-65