75 power snatch 75lbs

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

10 min cap then @ 10 min start

5 rounds for time of:
75-lb. thrusters, 20 reps
10 strict ring dips/box
20 push-ups
10 strict handstand push-ups/kipping
50-meter bear crawl

U.S. Navy Chief Petty Officer Christian Michael Pike, of Peoria, Arizona, died March 12, 2013, in Landstuhl, Germany. Pike, 31, sustained combat-related injuries days earlier while conducting stability operations in the Maiwand District of Kandahar, Afghanistan. He was assigned to the West Coast-based Naval Special Warfare unit in California. The Chief Cryptologic Technician was posthumously awarded the Bronze Star with Valor. Pike is survived by his mother, Diana; his sister, Denise; and his fiancée, Morgan Lakner.

45 min total time cap!



AMRAP in 40 minutes
12 Burpees
9 Hang Power Cleans (95/65 lb)
18 Wall Ball Shots (20/14 lb)
200 meter plate run with 45lbs

This hero WOD honors Christine Braswell, 40, who lost her life on 4/8/2017, after sustaining multiple injuries from an off-duty vehicle accident. She was a 12-year veteran and academy instructor with the Delray Beach PD, Swat Team Sniper and Delray Honor Guard. “She was a badass, and I/we wanted this to be just like her.”

The workout was created by coaches Wayne Lewis (of CrossFit iQ, West Palm Beach, FL) and Nancy Capano, “based on Christine and who she was:” 40 minutes, one for each year of her life; 12 Burpees, one for each year of her service; 9 and 18 reps, for her badge #918; Hang Cleans were a movement she liked and also represent her gear to be carried; Wall Ball Shots, for a sniper’s accuracy; Sandbag Run, for having to run while carrying gear.

One report of her passing said the day of her accident “was supposed to be day one of a multiple day shoot” in which “a news crew was going to follow her to a CrossFit workout, a woman’s self-defense class she taught, and ride along with her during field training of up and coming officers. We won’t be able to do those things now. She was killed in a car accident in the Keys on Saturday.” It continued, “Braswell’s not married and doesn’t have kids. But she has family. She’s trained basically every Delray Beach Police Department officer.”


Jerk on the min working up for 12 min

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.


9 rounds for time with a partner of:
9 bar muscle-ups
11 clean and jerks, 155/105 lb.
50-yard buddy carry
Share the work with your partner however you choose with only one person working at a time. If you can’t find a partner, perform 5 reps of each exercise per round and 45lb plate.

U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family.

Cash out
3×10 DB Bench press
3×10 DB bent over row


5 rounds
3 rope climbs
10 toe to bar
21 overhead walking lunges with 45lb plate
400m run

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.


Deadlift 5×3 every 3 min work up

Deadlift 225/155
Handstand push ups (scale bear push ups)
Compare 4-3-17

Cash out
3 rounds
10 pull ups work on your kip
10 strict toe to bar on the peg board


2 hang power snatch on the min 12 min work up

15 min amrap
20/15 cal row
12 hang power snatch 115/75
9 chest to bar pull ups

cash out
4 rounds
400m run
rest 1 min between sets


Couch stretch 2 min per leg
Pigeon stretch 2 min per leg
Straddle stretch 2 min
Foam roll back and legs 5 min

Tabata 8 rounds 20s on/ 10s off
Shuttle run
Step ups 24/20
Russian kb swings
Sit ups
Hand release push ups
Double unders/single skips

Cash out
10 min working on muscle ups and handstand walking


clean and jerk on the min for 12 min work up


4 rounds
100m run
2 squat clean 185/135

@ 8 min
15 power clean and jerk 135/95

@ 13 min
30 thruster 95/65

cash out
3×10 bench press with dumbbell

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