CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
4 Rounds for time:
21 Sumo Deadlift High-Pulls (75/55)
3 Rope Climbs
Run 400 meters
THURSDAY 180719
WEDNESDAY 180718
CONDITIONING:
Hip Series lead by Coaches
WORK CAPACITY:
5 Rounds for max reps of:
2 Minutes of Bar-facing Burpees
1 Minute Rest
TUESDAY 180717
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
10 Rounds for time:
3 Power Cleans (205/135)
40 Double Unders
MONDAY 180716
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For Time:
100 Wall-Balls (20/14)
Row 1000 meters
100 Wall-Balls (20/14)
SATURDAY 180714
CONDITIONING:
Coaches Choice
STRENGTH:
Every 2 Minutes for 20 minutes complete:
1 Squat Snatch
2 Overhead Squats
FRIDAY 180713
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For Time:
15 Shoulder to Overhead (165/115)
15 Bar Facing Burpees
30 Calorie Row
10 Shoulder to Overhead (165/115)
10 Bar Facing Burpees
20 Calorie Row
5 Shoulder to Overhead (165/115)
5 Bar Facing Burpees
10 Calorie Row
THURSDAY 180712
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
3 Rounds for time:
75 Air Squats
25 Toes to Bar
10 Bench Press (155/105)
WEDNESDAY 180711
CONDITIONING:
Hip Series lead by Coaches
WORK CAPACITY:
"800/400"
4 Rounds for time of:
Run 800 meters
Rest 1 minute
Run 400 meters
Rest 2 minutes
TUESDAY 180710
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For Time:
50 Burpee Box Jump Overs (24/20)
50 Single Arm Dumbbell Clean and Jerk (50/35)
50 Handstand Push-ups
MONDAY 1800709
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
"Helen"
3 Rounds for time of:
Run 400 meters
21 Kettlebell Swings (24/16)
12 Pull-ups
SATRUDAY 180707
CONDITIONING:
Coaches Choice
WORK CAPACITY:
Teams of 2, AMRAP in 20 minutes of:
30 Calorie Row
60 Shoulder to Overhead (50/35)
30 Calorie Row
200 Meter Run with Dumbbells (50/35)
FRIDAY 180706
CONDITIONING:
Row 1000 meters followed by Double Under practice
STRENGTH:
Front Squat 2-2-2-2-2
WORK CAPACITY:
For Time:
100 Double-Unders
10 Front Squat (185/125)
THRUSDAY 180705
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 15 minutes of:
7 Pull-ups
14 Dumbbell Snatch (50/35)
7 Box Jumps (30/24)
WEDNESDAY 180704
CONDITIONING:
Coaches Choice
WORK CAPACITY:
"Josie"
For time, wearing a 20lb vest
Run 1 Mile
Then, 3 rounds of:
30 Burpees
4 Power Cleans (155/105)
6 Front Squats
Then, Run 1 Mile
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.
TUESDAY 180703
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
21-18-15-12-9-6-3 reps for time of:
Overhead Squats (115/80)
Ring Dips
MONDAY 180702
CONDITIONING:
Hip Series lead by coaches
WORK CAPACITY:
Row 2000 meters
Run 1 mile
Row 2000 meters
SATURDAY 180630
CONDITIONING:
Coaches Choice
WORK CAPACITY:
5 Rounds for time:
20 Wallballs (20/14)
10 Deadlifts (225/155)
FRIDAY 180629
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
3 Rounds for time:
150 ft Overhead Walking Lunge (24/16)
50 Air Squats
THURSDAY 180628
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Press 5-5-5-5-5
WORK CAPACITY:
For Time:
500 meter Row
150 Double-Unders
50 Burpees
WEDNESDAY 180627
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
"Lynne"
5 Rounds for max reps of:
Body weight Bench Press
Pull-ups
