Sunday, November 12, 2023
For time:
21 Double unders
21 Thrusters (95#/65#)
21 Double unders
200m Run
15 Burpees
15 Thrusters (95#/65#)
15 Burpees
200m Run
9 Box jumps (30″/24″)
9 Thrusters (95#/65#)
9 Box jumps (30″/24″)
Saturday, November 11, 2023
“Murph”
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run
Thursday, November 9, 2023
“Jack”
AMRAP in 20 minutes of:
10 Push press (115#/80#)
10 KB Swings (53#/35#)
10 Box jumps (24″/20″)
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 and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
Wednesday, November 8, 2023
“White”
5 rounds for time of:
3 Rope climbs
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
400m Run
U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.
Tuesday, November 7, 2023
Strength
Squat
Conditioning
“DT”
5 Rounds for time of:
12 Deadlift (155#/105#)
9 Hang power clean (155#/105#)
6 Push jerk (155#/105#)
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
Sunday, November 5, 2023
“Jeremy”
4 Minute AMRAP of:
5 Hang snatch (135#/95#)
10 Burpees over the barbell
-THEN-
Rest 2 minutes
“Ben”
4 Minute AMRAP of:
10 Hang power cleans (135#/95#)
20 Pull ups
-THEN-
Rest 2 minutes
“Beau”
4 Minute AMRAP of:
15 Box jump overs (24″/20″)
30 Wall ball (20#/14#)
After the September 11th attacks on the US, Jeremy Wise joined the Navy and became a SEAL. Ben Wise, already in the Army, became a member of the legendary Green Berets. Beau Wise followed his brothers and joined the Marine Corps Infantry. Together they served over 1,600 days in Iraq and Afghanistan. Tragically Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Just over two years later, Ben was killed in a firefight in Afghanistan on January 10, 2012. Beau remained on active duty in the United States Marine Corps.
Saturday, November 4, 2023
For time:
200m Run
3 Rounds of:
30′ Weighted bear crawl (50#/35#)
10 Dumbbell swings (50#/35#)
-THEN-
60 Sit ups
200m Run
3 Rounds of:
30′ Weighted bear crawl (50#/35#)
10 Dumbbell swings (50#/35#)
-THEN-
60 Sit ups
