teams of 2
squat clean 115/75
*partner 1 completes 10 reps and 100m run, then partner 2
completes 10 reps and 100m run and so on…
“SGT. MICHAEL SMITH”
then 10 rounds
8 wall balls 20/14
Created by North Dallas CrossFit in Dallas, TX to honor Sgt. Michael Smith, who was killed July 7, 2016 when a shooter ambushed and fired upon a group of police officers in Dallas, Texas, killing five officers – including Sgt. Michael Smith – and injuring nine others. Two civilians were also wounded. Smith was born October 8, 1960 and served the Dallas Police Department 27 years.
30 rounds for time
5 wallballs 20/14
3 handstand push-ups
1 power clean 225/155
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Kutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.
New class!! Starting this Saturday at 10am we will be introducing “CrossFit Benchmarks”! Every Saturday will be a different Benchmark workout. Collect them all! Hero WODs, Memorial WODs, the Girls, the Challenges…there are many to choose from. Be warned, these workouts are not for the faint of heart. They will test your physical and mental fortitude. Which is why I encourage you to do them!! You know you like a challenge! Check out this list…wodboard.com/benchmarks. All skill levels are welcome!
(feeling strong on your push press? feel free to try adding 5-10# to your 1RM on this one too!)
teams of 2 complete the following:
20 x 100m sprint relay
While partner 1 is running 100m partner 2 must hold a barbell 135/95 in the front rack position. Partner 1 cannot start running until partner 2 has the barbell in the front rack position. Alternate back and forth until each partner has run 1000m (10 x 100m). Do not use racks for the barbell, clean it from the floor. If the partner holding the barbell puts it down before their partner returns from running, both partners have to perform a 3 burpee penalty immediately upon the runner’s return.
40 wall balls 20/14
40 hang power snatch 95/65
40 deadlifts 95/65
40 box jumps 24/20
40 air squats
40 hang power clean 95/65
40 abmat sit-ups
(100m run after completing each movement.)