Warm up 

Combo Activation #8

3 rounds 10 reps

Lateral band walks (band on ankles)

Lateral plank walk (light band on wrists)

Wood chops or KBS (all 3 directions)

V-up (Right/ Left)

Ring /door way/ band rows

Complex- In straddle/ later lunge r/l inch worm + 2 push ups

Skill

KB complex- 2 snatch/ 2 wind mill/ 1 TGD

WOD

5 rounds of:

KB complex (L)

3x 2 snatch/ 2 wind mill/ 1 TGD

200m run

KB complex (R)

3x 2 snatch/ 2 wind mill/ 1 TGD

200m run

Gymnastics Progression Warm Up 

Round 1: Squat, push-up, sit-up, pull-up (strict), back extension

Round 2: Lunge, dip (strict), V-up, kipping pull-up, hip extension

Round 3: Pistol, handstand push-up, toe to bar (straight leg and strict), muscle-up

(strict), hip and back extension

Skill

Muscle ups variations

WOD

12 minute AMRAP

3 muscle up/ SUB- 10 pull ups

15 bicycles 

15 box jumps w/20” m/24”/ SUB- squat jumps 

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.

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