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)
Workout of the Day
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)
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
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
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
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)
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)
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)
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.
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
CONDITIONING:
Hip Series lead by coaches
WORK CAPACITY:
Row 2000 meters
Run 1 mile
Row 2000 meters
CONDITIONING:
Coaches Choice
WORK CAPACITY:
5 Rounds for time:
20 Wallballs (20/14)
10 Deadlifts (225/155)
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
3 Rounds for time:
150 ft Overhead Walking Lunge (24/16)
50 Air Squats
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
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
"Lynne"
5 Rounds for max reps of:
Body weight Bench Press
Pull-ups
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
3 Rounds for time:
Run 800 meters
25 Dumbbell Hang Squat Cleans (50/35)
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
30-20-10 reps for time of:
Shoulder to Overhead (135/95)
Toes to Bar
Row for Calories
CONDITIONING:
Coaches Choice
WORK CAPACITY:
3 Rounds for time of:
75 Double Unders
50 Air Squats
15 Power Snatch (115/80)
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 15 minutes of:
27 Calorie Row
21 Deadlifts (135/95)
15 Burpees
9 Push Press (135/95)
CONDITIONING:
Hip Series lead by Coaches
WORK CAPACITY:
5 Rounds for time of:
40 Double Unders
30 Box Jumps (24/20)
20 Kettlebell Swings (24/16)
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Thruster 2-2-2-2-2
WORK CAPACITY:
For Time:
45 Thrusters (75/55)
Run 400 meters