Sunday, July 15, 2018

7/16/18- AMRAP´s

Image may contain: 4 people, crowd

AMRAP 3 minutes of: 5 Toes-to-bar 4 Dips 3 Clean & Jerks, 135/95 REST 3 MINUTES AMRAP 4 minutes of: 5 Toes-to-bar 4 Dips 3 Clean & Jerks, 135/95 REST 3 MINUTES AMRAP 5 minutes of: 5 Toes-to-bar 4 Dips 3 Clean & Jerks, 135/95

Friday, July 13, 2018

7/14/2018 Josie



For Time
1 mile Run
Then, 3 Rounds of:
30 Burpees
4 Power Cleans (155/105 lb)
6 Front Squats (155/105 lb)
Then, 1 mile Run
Wear a Weight Vest (20/14 lb)

Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.

He enjoyed training CrossFit with his friends and colleagues, especially when the workouts involved running or power cleans.

He is survived by his wife, Channing, and son, Josie Jr.

This "Josie" Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Sunday, June 17, 2018. 

Thursday, July 12, 2018

7/13/2018 Chris Kyle


"Chris Kyle"

3 Rounds for Time
40 Kettlebell Swings (53/35 lb)
40 Box Jumps (24/20 in)
40 Thrusters (65/45 lb)
40 Elevated Push-ups (feet on 24/18 in box)

Christopher Scott "Chris" Kyle (April 8, 1974 − February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history. Kyle served four tours in the Iraq War and was awarded several commendations for acts of heroism and meritorious service in combat. He received two Silver Star Medals, five Bronze Star Medals, one Navy and Marine Corps Commendation Medal, two Navy and Marine Corps Achievement Medals and numerous other unit and personal awards. Kyle was honorably discharged from the U.S. Navy in 2009 and published his bestselling autobiography, American Sniper, in 2012. An eponymous film adaptation of Kyle's book, directed by Clint Eastwood, was released two years later. Chris was a devoted son, brother, husband and father in North Texas, as well as continuing his efforts to helping Veterans re-acclimate to civilian life and combat stress carried home. Kyle was shot dead at a shooting range near Chalk Mountain, Texas. His friend, Chad Littlefield, age 35, was also killed.

The three rounds represent his wife and two children left behind. The 4 movements represent Chris's 4 tours in Iraq. The total reps for each round equaling to 160 repetitions represent his total confirmed kills.

"Chris Kyle" was first posted on the website of GOT CrossFit (Lakeland, FL) as the workout of the day for February 2, 2016.

Wednesday, July 11, 2018

7/12/2018 Mr, Joshua


-->"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups (sub abmat situps)
250/165 pound Deadlift, 15 reps

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

Tuesday, July 10, 2018

7/11/2018 Gregg Atlas

"Gregg Atlas"

For Time
Accumulate 10,000 lbs of Back Squats

Owe 20 burpees every time the bar is racked

Choose any weight to squat. Figure out how many reps it takes to reach 10,000 lbs and that’s your target. Re-rack the weight to rest or to change the weight. But for every re-rack, you owe a 20-burpee penalty.

This Firefighter Hero WOD is dedicated to Gregg Atlas, FDNY (New York, NY), Engine 10, who was killed on September 11, 2001.

Lt. Gregg Atlas, 44, had three brothers who were firefighters. He had joined the FDNY 20 years earlier and was assigned to Engine Co. 10 after making Lieutenant in 1994. He wasn't ready to retire because “he’d miss all the guys.”

We first found the workout posted on 

Monday, July 9, 2018

7/10/2018 Holleyman



30 Rounds For Time
5 Wallball Shots
3 Handstand Push Ups
1 Power Clean (225/155)

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, 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.

The "Holleyman" Hero WOD was first posted on as the workout of the day for Thursday, August 30, 2012 (120830). 

Sunday, July 8, 2018

7/9/18 "Tillman"



7 Rounds For Time
7 Deadlifts (315/205 lb)
200 meter Sprint
15 Pull-Ups
45 seconds Rest

Patrick Daniel Tillman (11/6/76–4/22/04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor.

Founded in 2004, the Pat Tillman Foundation invests in military veterans and their spouses through academic scholarships – building a diverse community of leaders committed to service to others. The scholars chosen show extraordinary academic and leadership potential, a true sense of vocation, and a deep commitment to create positive change through their work in the fields of medicine, law, business, education and the arts.

This workout was originally posted on as the workout of the day for February 7, 2015.