JUNE 19, 2018


1 mile run
3 Rounds of:
30 Burpee
4 Power Clean 155/105
6 Front Squat 155/105
1 mile run

wear a 20/14# vest for RX

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.


JUNE 18, 2018

10 Rounds for time of:
5 Strict Pullup
10 "XYZ" DB Movement 50/35
15 Situp

Round 1: DB Push Press
Round 2: DB Burpee
Round 3: DB Hang Power Clean
Round 4: DB Bench Press
Round 5: DB Lunge (10 each leg, 20 total)
Round 6: DB Squat
Round 7: DB Overhead Squat (single DB)
Round 8: DB Power Snatch (single DB, 10 each arm, 20 total)
Round 9: DB Deadlift
Round 10: DB Man Maker

JUNE 13, 2018

With a running clock....
On minute 0-4-8-12-16:
3 Power Clean
On minute 2-6-10-14-18:
3 Deadlift

At the call of 3,2,1 go you will have two minutes to complete 3 power cleans.
When the clocks hits 2:00 you will then have two minutes
to complete 3 deadlifts.  You will continue in this manner until you have
completed 5 sets of each exercise.   You choose the weight.  You may increase or decrease
weight at any time.    Score power cleans and deadlifts separately, each for total weight.   
Reps do not have to be touch and go

JUNE 4, 2018

A) AMRAP in 10 Minutes of:
20/14 Calorie Row
20 Burpee over Rower
40 Double Under

rest 5 minutes

B) AMRAP in 10 Minutes of:
12 DB Deadlift 50/35 (6 right, 6 left)
9 DB Hang Power Clean (5 right, 4 left or vice versa)
6 DB Push Jerk (3 right, 3 left)
use a single DB

rest 5 minutes

C) AMRAP in 10 MInutes of:
5 Pullup
10 Pushup
15 Lunge

score reps on each part. you may do amraps in any order.

MAY 28, 2018


In teams of 2 you will complete both Hero workouts.  You may pick which workout to do first.  One bar per team unless different weights are being used.  You may split the reps anyway and you will run together.  Score is total time to complete both workouts.



10 rounds for time of:
3 Handstand push-ups
6 Deadlift 225/155
12 Pull-ups
24 Double-unders

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.


"Dae Han"

Three rounds for time of:
Run 800 meters with a 45/35 pound barbell
3 Rope climb
12 Thruster 135/95

U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, Washington, died on March 12, 2011 in Wardak province, Afghanistan, from wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife, Mi Kyong, daughters Niya and Sadie, parents Joseph and Bonnie, and siblings Katie and Saejin.