WOD 01.20.2020

Hero WOD “Dorie”
20:00 AMRAP
150 meter Partner Carry (each)

Then, in time remaining:
Partner A completes 1 round of:
15 American Kettlebell Swings (53/35 lb)
10 Burpees
5 Ground-to-Overheads (95/65 lb)

Partner B performs:
Max Wall Ball Shots (20/14 lb)
Partners rotate each round until team completes 150 Wall Balls
Then, in time remaining:

AMRAP of the 15/10/5 rep rounds above (one partner working at a time)

Dedicated to WWII hero Doris Miller of Waco, TX. During the attack on Pearl Harbor, Doris was asked to assist the captain, who was mortally wounded, to move him to a safer place. After helping the captain, Doris went back to the battle row, found a gun that was unmanned, and went to man it. When asked to abandon ship, Doris was able to save some of the injured. Because of his bravery, he was awarded the Navy Cross. “Doris was always considering other people rather than himself. He definitely put country first.”

WOD 01.18.2019

CrossFit Kids is canceled today. 8am and 10am still on. Drive safe

Buy In: Hollow Rock Tabata

5:00 AMRAP
10 Sit Ups
10 Goblet Squats 53/35
5:00 AMRAP
10 V Ups
10 Goblet Lunges 53/35
5:00 AMRAP
10 Russian Twist 20/14
10 KB Flip Squats 53/35

*No Rest Between AMRAPs

Cash Out: 50 Side Bends (as Heavy As Possible)

WOD 01.17.2019

Complete as many rounds as possible in 11 mins of:
5 Deadlifts, 315/210
18 Wall Balls, 20/14
17 Burpee Over Bars

Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time. Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne. Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey