HERO WOD: Operation Red Wings by Mike Tappert from Jet City CrossFit

This is 5 Rounds of 5 Movements
(1 for each of the original 5 phases of the planned operation)
19 Reps (19 Sailors and Soldiers that were KIA)
1 Rep Max C&J for the Rescue Mission to rescue the only survivor.

Here is the list of those we will be honoring this HERO WOD

Lt. (SEAL) Michael P. Murphy, Age 29
Sonar Technician (Surface) 2nd Class (SEAL) Matthew G. Axelson, Age 29
Machinist Mate 2nd Class (SEAL) Eric S. Patton, Age 22
Senior Chief Information Systems Technician (SEAL) Daniel R. Healy, Age 36
Quartermaster 2nd Class (SEAL) James Suh, Age 28
Gunner’s Mate 2nd Class (SEAL) Danny P. Dietz, Age 25
Chief Fire Controlman (SEAL) Jacques J. Fontan, Age 36
Lt. Cmdr. (SEAL) Erik S. Kristensen, Age 33
Electronics Technician 1st Class (SEAL) Jeffery A. Lucas, Age 33
Lt. (SEAL) Michael M. McGreevy Jr., Age 30
Hospital Corpsman 1st Class (SEAL) Jeffrey S. Taylor, Age 30
Staff Sgt. Shamus O. Goare, Age 29
Chief Warrant Officer Corey J. Goodnature, Age 35
Sgt. Kip A. Jacoby, Age 21
Sgt. 1st Class Marcus V. Muralles, Age 33
Maj. Stephen C. Reich, Age 34
Sgt. 1st Class Michael L. Russell, Age 31
Chief Warrant Officer Chris J. Scherkenbach, Age 40
Master Sgt. James W. Ponder III, Age 36

Operation Red Wings:

5 RFT:
19 Pull Ups
19 Burpees
19 Squats with plate on back: (25/45# Bumper Plate)
19 Push Ups
19 Overhead Plate Lunge (24/45)

2 min Rest:

5 Min to find Max Clean & Jerk

*Comp: 14/20# weight vest

WOD:
10 min AMRAP

14 Front Rack Box Step Ups (35/45, 20/24)
14 Box Jumps (20/24)
14 Strict HSPU off Box

8 min EMOM:
Complex:
1 Power Snatch
1 OHS
1 Squat Snatch

WOD:
For Time: "Almost Amanda"

9-7-5
RMU
Power Snatch (95/135)
OHS (95/135)

WOD:
1 Round for Max Reps:

3 min Work

1 min rotation/Rest

Rope Climb
DBall/Slam Ball/Sandbag 50m Cone Run
T2Rings
Assault Bike
Bench Press (Rx: 95/135)

STRENGTH:
15 min to find a heavy 3 rep DL

WOD:
15 min AMRAP:
4 BMU
4 DL @ 80% of your 3 RM established today
300m Run

WOD:
5 RFT:
5 RMU
7 Clean & Jerk (Rx: 105/155, Comp: 155/225)
9 Bar Facing Over Burpee

****Do not do class programming AND throwdown on Friday!!!****

CF Kids Camp Fundraiser Throwdown: Begins at 5 PM

Event 1:
For Time:
21-15-9
Clean & Jerk (Rx: 75/115, Scaled: 55/75 or less)
Bar Facing Over Burpees (Rx: Open Standards, Scaled: Step ups and Step overs are ok)
*10 min TC

Event 2:
8 min AMRAP:
10 T2B (Scaled: Hanging knee raise)
20 DB Snatch (Rx: 35/50, Scaled: 20/35 or less)
40 DU (Scaled: 80 Singles)

Event 3: Final Event - Top 3 Men & Women - Scaled & Rx - TBA

12 min EMOM: 5 Thrusters

WOD:
In teams of 3:
Max Cals in 10 Min on Assault Bike, Rower, or Ski Erg.

WOD:
18 min AMRAP:
10 HSPU
20 Box Jump Overs (20/24)
30 Walking Lunge Steps

Olympic Weightlifting

WOD:
"Jackie"
For Time:
1000m Row
50 Thrusters (35/45)
30 Pull Ups

STRENGTH:
Post Jackie:
30 Strict Pull-Ups

STRENGTH:
Hang Squat Snatch: 5-4-3-2-1

WOD:
For Time:
30-20-10:
DB Burpees (35/50)
DB Snatch (35/50)

WOD:
25 min AMRAP:
18 C2B
12 Hang Clusters (95/135)
6 Bar MU
2:00 Rest

STRENGTH:
Superset:
DL 5-5-5-5-5
Back Squat 5-5-5-5-5

WOD:
4 RFT:
25 WB (14/20, 9/10')
200m Run

WOD:
3 RFT:
21 T2B
15 DB Box Step Overs (Rx: 35/50, 20/24)
9 Strict Ring Dips

WOD:
100 DU
50 Front Squats (65/95)
40 Push Press (65/95)
30 Cleans (65/95)
20 HSPU
10 Ring MU
100 DU