CrossFit OKM

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31 Heroes — August 7, 2017

31 Heroes

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when a CH-47 Chinook helicopter, call sign Extortion 17, was downed in Afghanistan.

with a partner:
8 thrusters (155/105)
6 rope climbs
11 box jumps (30/24)
amrap 31 minutes

Partner 1 runs 400m with a sandbag while partner 2 begins the triplet. When the runner returns, they switch jobs, picking up where partner 2 left off in the triplet.

For more information on the 31 Heroes project, click here.

Deceptively simple — July 25, 2017
Hero Thursday — June 1, 2017

Hero Thursday

12 deadlifts (155/105)
9 hang power cleans (155/105)
6 push jerks (155/105)
5 rounds for time

use one bar for the entire workout

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.

compare to 7/27/16

Shoulder a hero’s burden — May 10, 2017

Shoulder a hero’s burden

21 OHS (95/65)
42 pullups
15 OHS
30 pullups
18 pullups

U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Prior to his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado.

He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.

Murph prep Saturday — April 1, 2017

Murph prep Saturday

With the fate of the Murph event having been decided by the victor of the Open, we now begin Murph Prep Saturdays! Can’t know how you’ve improved if you don’t know where you start…

1 mile run
100 pullups
200 pushups
300 squats
1 mile run

A little hero to start your week — January 23, 2017
The power of seven — December 14, 2016

The power of seven

The Seven
Seven rounds for time of:
7 Handstand push-ups
135/95 pound Thruster, 7 reps
7 Knees to elbows
245/165 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood/1.5
7 Pull-ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Veterans tribute — November 12, 2016
One bar, one hero — July 27, 2016
Hero Saturday — June 4, 2016

Hero Saturday

6 deadlifts (225/155)
7 burpee-pullups
10 KB swings (70/53)
200m run
amrap 20 minutes


U.S. Marine Corps Sgt. John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.

He is survived by mother and stepfather, Don and Trisha Stockhoff; father and stepmother, Kevin and Kim; and brothers, Nathan Stockhoff and Tyler.

First posted Jan. 7, 2011