We are open from 4pm to 8pm for open gym or Coaches Choice Wod. Heather is the coach making the choices.

New Year’s Eve- Classes at 5am, 6am, 9am, 10 am then open gym from 11am to 3pm. No night classes
New Year’s Day-Closed

Let’s honor a hero on this last day of the year. Be thankful for all that we have. Be thankful that you have the ability to participate in this great world of CrossFit. We are thankful for all of you and this community you have built. We are thankful for our coaches who make this place run smoothly. I’ve said it before, without you guys we are just a couple of lonely weirdos hanging out in a warehouse all day.

WOD

Josie

For time, wearing a 20-lb. vest:
1-mile run
Then, 3 rounds of:
  30 burpees
  4 power cleans
  6 front squats
Then, 1-mile run

Men: 155 lb.
Women: 105 lb.

Scroll for scaling options.
Post time to comments.

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Related:
• CrossFit WOD 180617 Tips With Rory McKernan
• The Burpee

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Scaling
Reduce the loading and number of reps, but keep this a long workout.

Intermediate Option
For time (without a vest):
1-mile run
Then, 3 rounds of:
30 burpees
4 power cleans
6 front squats
Then, 1-mile run

Men: 155 lb.
Women: 105 lb.

Beginner Option
For time (without a vest):
800-m run
Then, 3 rounds of:
20 burpees
4 power cleans
6 front squats
Then, 800-m run

Men: 75 lb.
Women: 55 lb.

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Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.

He enjoyed training CrossFit with his friends and colleagues, especially when the workouts involved running or power cleans.

He is survived by his wife, Channing, and son, Josie Jr.

For time as a 2-person team: (You can also so this as a row)
Run a 10k

Tag out with your partner every 800m until each person has run a 5k.. (going to round down, thats six 800’s each)

Then immediately after you finish you have 10 minutes for both partners to establish a 1 rep max Front squat.


To avoid sandbagging on the run we will score this one exactly how competitions are scored. two separate wods. You get 1 point for 1st place, 2 for 2nd, 3 for 3rd and so on.. add your two scores up and low score wins.. like golf.

So you if you get 15th place on the run… and 1st on the backsquat, thats 16 points so a team that took 7th place in both would have 14 points and beat you.

8am- Endurance
Run 3,4 or 5 miles depending on where you are at with your running

9am mobility

10am Partners
chipper wod- can you finish this one in an hour?

For time as a 2-person team:
100 Thrusters 95/65
80 Burpee Box Jumps 24/20
60 Bar Muscle-ups (don’t try this if you only have 1 or 2 muscle ups, scale back to pull ups)
4k Row
2 Mile run

Rest 5 minutes

For time as a 2-person team:
50 Power Cleans 155/105
50 Overhead Squats 155/105

Warm up. 4 Rounds
5 pull ups
10 Push ups
5 Cals on bike
20 pass throughs

Keep your empty bar.
0-2 Minutes 10 strict press
2-4 Minutes 8 Push Press
4-6 Minutes 8 Push Jerk

Strength-
15 minutes to build to heavy 3 rep push jerk


WOD

For max reps at each station:
Tabata dumbbell shoulder presses
Tabata weighted jumping lunges
Tabata ring dips
Tabata weighted walking lunges
Tabata dumbbell push presses

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations.

Men: 35-lb. dumbbells
Women: 25-lb. dumbbells

Scroll for scaling options.
Post reps completed for each exercise to comments.

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Related:
• CrossFit WOD 180615 Tips With Rory McKernan
• Tabata With Erik Preston
• Read: Metabolic Conditioning

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Scaling
Choose dumbbells that are light enough that you can work without hitting failure for the first few intervals. Modify the movements to something that allows you to get a large set of reps in the early intervals.

Intermediate Option
For max reps at each station:
Tabata dumbbell shoulder presses
Tabata jumping lunges
Tabata jumping ring dips
Tabata walking lunges
Tabata dumbbell push presses

Men: 25-lb. dumbbells
Women: 15-lb. dumbbells

Beginner Option
For max reps at each station:
Tabata dumbbell shoulder presses
Tabata walking lunges
Tabata assisted ring dips
Tabata walking lunges
Tabata dumbbell push presses

Men: 15-lb. dumbbells
Women: 10-lb. dumbbells