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Remembering a young heroine — September 12, 2017

Remembering a young heroine

10 rounds for time of:
30 double-unders
15 pullups
30 squats
100m sprint
rest 2:00

Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.

Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.

Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.

Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.


Does this ladder go up or down? — March 31, 2016

Does this ladder go up or down?

For time,
1 round of:
100 DU
50 squats
25 push press (95/65)
Then, 2 rounds of:
60 DU
30 squats
15 push press (95/65)
Then, 3 rounds of:
40 DU
20 squats
10 push press (95/65)

Courtesy of, March 10 2016

Main site Monday — February 15, 2016

Main site Monday

10 burpee pullovers
30 air squats
60-sec handstand hold
amrap 20 mins

Courtesy of, 160212

Ladies! Don’t forget this Friday is WOD+wine! 6-8 pm at Gahanna. Open to all women over 21, and completely free. 

Mainsite Monday  — October 12, 2015
Dip it good — September 29, 2015

Dip it good

10 SDHP (95/65)
10 ring dips
7 rounds

courtesy of 150928

GET LEAN BEFORE HALLOWEEN…24-day challenge starts next Monday! Order by 10/1 to participate. Two winners will get a FREE MONTH of membership! You don’t have to be an OKM member to participate. Spread the word to your friends!

No rushing this gal — September 10, 2015
Global camaraderie  — August 4, 2015

Global camaraderie 

Burpee + back-squat ladder (185/125)
Rest 3 minutes
Burpee + shoulder-press ladder (115/75)
Rest 3 minutes
Burpee + deadlift ladder (245/165)

For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.

From CrossFit daily WOD 20150804

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