CrossFit OKM

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Quick and dirty — September 27, 2017

Quick and dirty

200m run
10 pushups
20 RKBS
5 rounds for time

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Rest when you’re dead(lifting) — September 26, 2017

Rest when you’re dead(lifting)

10 DL (135/95//40%)
rest :30
5 DL (185/125//50%)
rest :30
5 DL (185/125//50%)
rest 1:00
3 DL (225/155//60%)
rest 1:00
3 DL (225/155//60%)
rest 1:30
1 DL (275/185//70%)
rest 1:30
1 DL (275/185//70%)
rest 1:30
1 DL (275/185//70%)

If you do not have a 1RM of 375/255, use the % to scale the entire workout.

accessory:
5×5 seated good mornings (65/45)
:30 plank after each set

Monday Station — September 25, 2017
Finally, all bodyweight — September 16, 2017
Ditch the clock — September 14, 2017
Pyramid ladder — September 13, 2017
Remembering a young heroine — September 12, 2017

Remembering a young heroine

Emily
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.

HERO-Emily


Never Forgotten — September 11, 2017

Never Forgotten

2001 meter Run (1.25mi) or Row
11 Box Jumps (30/24)
11 Thrusters (125/85)
11 Burpee Chest-to-Bar Pull-Ups
11 Power Cleans (175/125)
11 Handstand Push-Ups
11 Kettlebell Swings (70/53)
11 Toes-to-Bar
11 Deadlifts (170/120)
11 Push Jerks (110/75)
2001 meter Row or Run

if the athlete begins with a Row, they end with a Run, and vice-versa

The workout symbolizes the events that unfolded on September 11, 2001, in its design. The date and year are represented by the row/run and the 9 movements, each including 11 repetitions. The 125-pound Thrusters represent the deaths that occurred at the Pentagon; the 175-pound Power Clean stands for AA Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the 170-pound Deadlift; and the 110-pound Push Jerk signifies the number floors in each of the Twin Towers.

Common triplet — September 9, 2017
Half and double — September 7, 2017