WOD


SPORT
20 min AMRAP
3 Curtis Ps (75/55)
20 DU

FITNESS
20 min AMRAP
3 DB Curtis Ps (20s/15s)
150m run

Post wod: 5-10 min of Turkish Get Ups or ring work (muscle ups, dips, ring push-ups, etc)

WOD

SPORT
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 85%

FITNESS
5 rds.
5 Barbell Hip Thrusts
(go heavy on these)
10 lateral box steps (5/5)
15 Banded Face Pulls (slow and controlled)

SPORT & FITNESS WOD
"Christine"
3 rds.
500m row
12 BW Deadlifts
21 Box jumps (24, 20)

WOD

​
Buy in: 30 medball cleans
Then
6 Rounds:
8 clean and jerks (155/105)
8 toes 2 bar

Buy out: 6 bear crawls (length of black mats =1)

WOD

4 Rounds: (Not for time)
10/10 1-arm DB Bench Press
8/5 strict pull ups
6/6 1-arm DB Bent Over Row

21-18-15-12-9-6-3
Russian Kettlebell Swings (70/53)
Each Round Complete:
20 Sit Ups
30 Double Unders (60 singles)

*Goal is to complete wod in sub-12 min.

WOD

"Josie"

Wearing a 20-lb. vest:
1-mile run
Then, 3 rounds of:
30 burpees
4 power cleans (155/105)
6 front squats
Then, 1-mile run

FITNESS:
800-m run
Then, 3 rounds of:
20 burpees
4 power cleans (75/55)
6 front squats (75/55)
Then, 800-m run

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.”

WOD

5 Rounds:
-20/18 Calorie Row
-30 Wallballs (20,14)

WOD

7 min AMRAP:
-7 Power Snatch (115,75)
-7 Box Jump Overs (24,20)
1 min rest
7 min AMRAP:
-7 Hang Cleans
-7 Weighted Sit-ups (45,35)
1 min rest
7 min AMRAP:
-7 Thrusters
​-7 Push-ups

WOD

Buy-in: 100 Double Unders
​
5 Rounds:
​-10 Backsquats (95,65)
-10 Lunges (95,65)(each leg)
-10 Pull-ups
-200m Run

Buy-out: 100 Double Unders

WOD

Sport:
Power Cleans
3x3x3

Fitness:
3 Rounds:
-15 GHD
-150m run
-15 Seated DB Press

Everyone:
10-20-30-20-10
-Power Cleans (115,75)
-Burpees
​-KB Swings (53,35)

FIGHT GONE BAD
3 Rounds (rotating one minute per movement):
- Wallballs (20/14)
- SDHP (75/55)
- Box Jumps (20)
- Push Press (75/55)
- Calorie Row

*Rest one minute between rounds*