CrossFit Winston Salem Friday

War Frank

Captain Warren A. Frank, 26, of Cincinnati, Ohio, died November 25, 2008 while supporting combat operations in Ninewa province, Iraq. He was assigned to the 5th Air Naval Gunfire Liaision Company, III Marine Expeditionary Force, Okinawa, Japan. He is survived by his wife, Allison, and daughters Sophia Lynn and Isabella Grace.

Three rounds for time

25 Muscle-ups

100 Squats

35 GHD situps

“RJ“

Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups

Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.

Randy
75# power snatch, 75 reps for time

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT

team member who was killed February 6 in the line of duty. Our

thoughts and prayers go out to Officer Simmons’ wife and two children.

Two man teams you will be given 30 mins to complete first Wod then 30 mins to complete second Wod then 10mins to complete third Wod you may break up any way possible an you must run together
Post how far you got on each one to comments please an have safe Holiday

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