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Josie

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WOD - Wednesday, July 11, 2018

Metcon

Josie (Time)

Complete for time:

Run 1-Mile
Then, 3 Rounds of:
30 Burpees
4 Power Cleans (155/105 lb)
6 Front Squats (155/105 lb)
Run 1-Mile

Rx+= Wear a vest (20/10)
Scale = (135/85)
Super Scale = (95/65)

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.

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, July 11, 2018

Male Clients

1

Ken
Walma

5:00 AM CrossFit

34:12

love it...except burpees

2

Paul
Miller

5:00 AM CrossFit

34:15

3

AJ
Ross

6:00 AM CrossFit

37:10

4

Private

4:30 PM CrossFit

40:10

5

Mike
Brown

5:00 AM CrossFit

43:45

6

Casey
Hall

Drive Thru

54:02

so much worse than Murph...

7

JP
Short

4:30 PM CrossFit

28:38

8

Bryan
Bureau

5:30 PM CrossFit

31:32

9

Dave
Lombardo

5:00 AM CrossFit

38:23

10

Steve
Golden

Drive Thru

39:49

11

Christian
Acosta

5:30 PM CrossFit

39:50

12

Michael
Wolf

5:00 AM CrossFit

40:05

13

Wallis
Shoppy

8:00 AM CrossFit

43:44

14

Aaron
Carver

4:30 PM CrossFit

26:34

assault bike 1 mile/15 bu/ 65# pc,fs.

15

Brennan
Wesolowski

4:30 PM CrossFit

29:30

row 4k

16

Erik
Manning

6:00 AM CrossFit

29:36

95#

17

Chris
Bryant

5:30 PM CrossFit

31:05

115# cleans x 8 reps, no squats. bike 3 miles. 20 burpees per rou...

18

David
Stevens

8:00 AM CrossFit

34:04

2nd run 1/2 mile 95

19

Robin
Gautham Mu ...

6:00 AM CrossFit

34:15

95 lbs bar

20

Justin
Ramer

10:00 AM CrossFit

35:03

#135 vested both runs #22

21

Harris
Frank

5:00 AM CrossFit

36:11

95#

22

Jeff
Beatty

4:30 PM CrossFit

37:30

135#

23

Dale
Rinkenberger

7:30 PM CrossFit

38:56

135# mixed order of cleans and squats

24

Robert
Self

5:00 AM CrossFit

40:00

RX except bike 3 miles

25

Jason
Jones

5:00 AM CrossFit

40:20

80#

26

Alex
Davis

10:00 AM CrossFit

40:21

20lb vest for first mile, 135#PC&FS

27

Chris
Davis

10:00 AM CrossFit

40:23

135# just behind Alex!

28

David
Johnson

8:00 AM CrossFit

42:00

to hot Paul Miller 75 lb bar

29

Jeff
Austin

8:00 AM CrossFit

45:35

15 Burpees x 3 95l bs

Female Clients

1

Jessica
Chauncey

5:00 AM CrossFit

31:09

8:23 1st mile; 2nd mile slow!

2

Private

4:30 PM CrossFit

32:46

3

Kasey
Kohring

5:30 PM CrossFit

35:03

4

Rachel
Blackwell

10:00 AM CrossFit

36:44

5

Amy
Linton

10:00 AM CrossFit

26:40

55# didnt run last mile

6

Lily
Anderson

10:00 AM CrossFit

28:19

65#x2 rds, 85#x1 rd

7

Selena
Richter

Drive Thru

28:32

800 m runs 55# weights

8

Kerry
Welch

10:00 AM CrossFit

30:00

65,55,1 mile run, 2nd bike

9

Lisa
Roiret

10:00 AM CrossFit

30:15

Super Scaled ! im broken :) 55#, kb swings

10

Lisa
Zawacki

10:00 AM CrossFit

30:40

#85, #75, #75- 85 degrees!

11

Hannah
Teece

Drive Thru

31:09

65#'s 1st run 1 mile & 2nd run 800 m

12

Kelsey
Questel

6:00 AM CrossFit

31:54

65#

13

Aimee
Wolf

5:00 AM CrossFit

31:59

55#

14

Tracy
Jennings

6:00 AM CrossFit

32:32

65lb bar

15

Karlye
Ramer

10:00 AM CrossFit

32:53

85# PC FS

16

Allison
Elliott

5:00 AM CrossFit

33:10

Scaled

17

Michelle
Gillespie

8:00 AM CrossFit

34:02

assault bike 6 miles, 55# bar

18

Debbie
Weaver

5:00 AM CrossFit

34:10

45lb

19

Andrea
Kilgren

7:30 PM CrossFit

34:30

# 85 clean, #65 front ,rest rx

20

Andrea
Bauer

8:00 AM CrossFit

34:40

bike 3 miles at each end, 85#

21

Sharon
Brooks

8:00 AM CrossFit

35:29

55#

22

Alexis
Angier

6:00 AM CrossFit

35:50

85# PC 65# FS

23

Linda
Wright

6:00 AM CrossFit

35:57

65#

24

Rebecca
Shoppy

4:30 PM CrossFit

36:22

65lb

25

Vanessa
Beatty

4:30 PM CrossFit

36:45

65

26

Kayla
West

7:30 PM CrossFit

37:13

#65

27

Emily
Thaxton

8:00 AM CrossFit

37:20

SCALED, 4800 m assault bike, burpees from box, 65#, 4800 m assaul...

28

Hannah
Padovano

4:30 PM CrossFit

37:21

29

Staci
Hamilton

4:30 PM CrossFit

37:24

1 mile run, then 5k bike, 70# bar, 65# bar

30

Shelby
Wilson

7:30 PM CrossFit

37:28

55lb

31

Estela
Falla-Ross

6:00 AM CrossFit

37:41

65#

32

Lori
Adkins

4:30 PM CrossFit

39:07

85# PC, FS

33

Florisa
Acosta

8:00 AM CrossFit

39:23

scaled burp 20X3