WOD

“Five Guys”
20 Minute AMRAP:
5 Ring Muscle-ups
10 Power Cleans (135/95)
15 Burpees
20 Box Jumps (24/20)

Back Squats
Build to a heavy set of 3
Then
5 Reps @ 90% of you heaviest set of 3

Bench Press
Build to a heavy set of 3
Then
5 Reps @ 90% of you heaviest set of 3

“Skyward”
10 Rounds:
30 Double Unders
15/12 Calorie Row
1 Snatch (heavy)

Quote of the Week:
“Nothing will work unless you do.”
Maya Angelou

“Sisson”
20 Minute AMRAP:
1 Rope Climb
5 Burpees
200 Meter Run
Wear a weight vest (20/14 lb)

Box Brief:
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.

“DT”
5 Rounds:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerk (155/105)

Box Brief:
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

“DG”
10 Minute AMRAP:
8 Toes to Bar
8 Dumbbell Thrusters (35s/25s)
12 Dumbbell Walking Lunges (35s/25s)

“Shinners”
25 Minute AMRAP: teams of 2
30 Burpees
1000 Meter Row
30 Kettlebell Swings (70/53)

Box Brief:
This hero workout is dedicated to Master Police Officer Joseph Shinners, of the Provo Police Dept., who was shot and killed in Orem, Utah while attempting to arrest a wanted fugitive on January 5, 2019.

At the time of his death, Officer Shinners had served with the Provo Police Department for three years and was posthumously promoted to the rank of Master Police Officer. He is survived by his wife and young son.

For Time:
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
All with a Weight Vest (20/14 lb)

Box Brief:

In case you’re unfamiliar, “Murph” is a classic CrossFit workout known as a Hero WOD. Hero WOD’s are made by CrossFit to honor the men and women that have fallen in the line of duty. This one is specifically to honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005.

This workout itself was Michael’s favorite workout to do, which at the time referred to it as “Body Armor”, hence the 20 lb vest or body armor as part of the workout prescription. So, every year, CrossFitters synonymously around the world pay special tribute to Lieutenant Murphy by joining together and suffering through this workout.