3/29 🇺🇸 HERO SATURDAY 🇺🇸

Pat

Wearing a 20-lb. vest, 6 rounds for time:

25 pull-ups

50-ft. front-rack lunge, 75 lb.

25 push-ups

50-ft. front-rack lunge, 75 lb.

Army Sgt. Patrick Hawkins, 25, of Carlisle, Pennsylvania, was killed on Oct. 6, 2013, while conducting a special operations mission in Kandahar Province, Afghanistan, as part of Operation Enduring Freedom. Hawkins was assigned to the 3rd Battalion, 75th Ranger Regiment of Fort Benning, Georgia.

Hawkins’ friends and fellow service members remember his enthusiasm for CrossFit. He often used CrossFit training with his Fire Team and particularly enjoyed wearing weighted body armor during his workouts.

Hawkins is survived by his wife, Brittanie; and parents, Roy and Sheila.

Ray Traitz
3/28 Friday

Single Arm DB Warm Up #3

10 single-arm deadlift R/L

5 steps up & back dynamic walk

10 single-arm  row R/L

5 steps up & back toy soldiers 

10 single-arm clean R/L

5 steps up & back inchworm

10 single-arm snatch R/L

5 lateral lunges each side

Skill

Movements and modifications 

WOD

5 rounds of:

(1st choice DBs/ KBs/ single arm odd object)

w/35# m/55

20 snatches

20 SHHP

20 Thrusters

Ray Traitz
3/27 Thursday

Warm Up 

Combo Activation #9

*With a strap/belt/band/PVC pipe/ broom stick 

*10 OHS with a 5 second pause

*10 paces (steps) OH duck walk

5 downward dogs with 5 second pause (stretch shoulders and calves)

*10 OH lateral lunges

5 inchworm + cobra with a 5 second pause

Skill

Single arm OHS

WOD

4 rounds of:

(1st choice DBs/ KBs/ odd object)

w/15 DBs m/25DBs

150 paces (steps) farmers carry

10 DB single arm OHS (R/L)

Ray Traitz
3/26 Wednesday

Body Weight Warm up #4

3x 10 reps

Explosive split squats (stay in split)

Thigh tap push-ups 

3 hollow rocks + 1 v-up

3 straddle reach throughs + 2 lateral lunges

Ring/TRX/ sheet / doorway rows

Single leg DL (5R/5L)

Skill 

Movement standards

WOD

3 rounds of

50 mountain climbers

25 sit ups

25 KBS w/35 m/53

Ray Traitz