12 November 2013; “DT”

Warm-up: Row 1000m,

30 Passthroughs, 30 Overhead squats, 30 Lunges, 30 Step Duck Walk


Five rounds for time of:

155/105 pound Deadlift, 12 reps

155/105 pound Hang power clean, 9 reps

155/105 pound Push jerk, 6 reps



In honor of  USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and son T.J.

Cool down: Tabata sit-ups, Russian twists, Toes to bar, Weighted planks…


530 p.m. CrossFit Endurance Class

Warm-up:  Jog the curves forward, jog straightaway backwards for (1) 400 meter lap

Line Drills:  Butt Kicks, High Knees, Low Skips, High Skips, Carioca


4 Rounds:

400 meter Sprint, 3 minute rest

100 meter Sprint, 2 minute rest

3 Rounds:

200 meter Sprint, 2 minute rest