CrossFit Trenches

2 Front Squats + 1 Jerk (x 5 @ 60% of Push Jerk 1RM ) 14min AMRAP of: 2 Bar MU 4 Squat Cleans 135/95... 6 T2B 8 Burpee Over the bar See more

13min AMRAP of: 6 Slam Balls 40/30 6 G2OH 45/35 plate 6 Pull-ups 6 AKBS 53/35... 6 Hollow Rocks Finisher: 150 Abmat sit-ups

1 P Snatch + 1 Squat Snatch + 1 OHS (5 @ medium weight ) DEATH BY SHUTTLE SPRINTS (AMRAP - Reps) 10meter Shuttle Sprint

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HERO WOD: WES For Time 800 meter Run (with 25/15 lb Plate) Then: 14 Rounds of:... 5 Strict Pull-Ups 4 Burpee Box Jumps (24/20 in) 3 Cleans (185/125 lb) Then: 800 meter Run (with 25/15 lb Plate) U.S. Navy Lt. J. Wesley Wes Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia. Van Dorn was a well-rounded and skilled athlete. According to his friends, he prided himself on his ability to lift huge weight with the big guys and run with the smaller ones. Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.

Gymnastics- Ring Dips (15min to work on technique or progressions) "Annie kissed Cindy and liked it" by Kevin Kenny For time: Rd1... 5 Pull ups 10 Push ups 15 Air Squats 50 Du 50 Sit-ups Rd2 5 Pull ups 10 Push ups 15 Air Squats 40 Du 40 Sit-ups Rd3 5 Pull ups 10 Push ups 15 Air Squats 30 Du 30 Sit-ups Rd4 5 Pull ups 10 Push ups 15 Air Squats 20 Du 20 Sit-ups Rd5 5 Pull ups 10 Push ups 15 Air Squats 10 Du 10 Sit-ups See more

Amanda For time of 9-7-5 reps of: Ring Muscle-ups Snatch, 135#/95#... 3min AMRAP of: Wall-balls 20/14

Back Squat (10@70%, 8@75%, 6@80%, 4@85%, 2@90%, 1@95 & 1@100%) 7min AMRAP of: 10 Burpee Box Overs 24/20 (Rx can be jump or steps and no need to open hips on top) 10 Candlesticks... ROMWOD

Gymnastics - Pistols (Work on Pistols or progressions for 15min) For time: 10, 9, 8.1 1, 2, 3..10... Thruster 115/80 Deadlift 115/80 *Cap time: 12min* See more

HERO WOD: ROBERT CORDICE" For Time: 21-15-9 Reps of: Power Snatches (75/45 lb) Sit-Ups... Then, 15-12-9 Reps of: Power Snatches (95/65 lb) Knees-to-Elbows Finally, 12-9-6 Reps of: Power Snatches (115/85 lb) Toes-to-Bars *1 barbell, athletes change their own weight* This Firefighter Hero WOD is dedicated to Robert Cordice, FDNY, Squad 1, who was killed on September 11, 2001. Firefighter Robert J. Cordice always loved action. That’s what motivated the 28-year-old New Springville resident to transfer from Engine Co. 152 in Rosebank to Squad 1 in Park Slope, Brooklyn, exactly two weeks before the Sept. 11 World Trade Center disaster. "It’s no surprise that he was in the building when it collapsed," said his friend and neighbor, Firefighter John Deliso. "He was the type of guy who wasn’t worried about himself. He was just worried about getting everyone else out." Mr. Cordice would have been 29 on Oct. 17.

Gymnastics Handstand Work (15min to work on progressions for HSPU & HS Walks) 12min AMRAP of: 8 Single Arm Alt DB G2OH 50/35 (4 ea side)... 8 T2B 20 DUs See more

Snatch (3@75%, 2@80%, 2@85%, 1@90%, 1@95% & 1@100%) 10min AMRAP of: 6 OHS 75/55 (no rack) 6 Hollow Rocks... 6 Thrusters 75/55 6 Superman See more

Gymnastics: Pull-ups (15min Pull-up technique and progressions) 12min AMRAP of: 20 DU... 15 Weighted Russian Twists 25/15 plate 10 Push ups 5 Push Press 96/65 (no rack) See more

3 Second Pause Back Squat (4x3 LIGHT weight (approx. 30-35% of 1RM) 11min AMRAP of: 7 Front Squats 95/65 (no rack) 14 Weighted Russian Twists 25/15 plate... 7 Hang Power Cleans 95/65 14 Side bar hops See more