4.17.24

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Metcon
“Jack”
20 min AMRAP
10 Push Press @ 115/75
10 KB Swings @ 53/35
10 Box Jumps @ 24/20”
Last tested on 11/11/2019

Accessory
10x50’ Sled Pull @ AHAP

4.13.24

Weightlifting
Test Week
Build to heavy snatch
Build to heavy clean & jerk

CrossFit
Strength
10 min EMOM
2 Power Cleans

Metcon
50 T2B
50 Power Cleans @ 135/95
Last tested on 4/5/2018

4.9.24

Metcon
In 6-minutes, perform
25 GHD Sit-ups
25 Pull-ups
25 Wallballs @ 20/14
X3

Accessory
Tabata Bike x2
Rest 2 minutes between

4.6.24

Weightlifting
5 min EMOM
3 High Hang Muscle Snatches

5 min EMOM
2 High Hang Power Snatches

5 Rounds E2M
2 Hang Power Snatches 

5 min EMOM
3 High Hang Muscle Cleans

5 min EMOM
2 High Hang Power Cleans

5 Rounds E2M
2 Hang Power Cleans

CrossFit
Metcon
Partner WOD
16 min AMRAP
20 Burpees
4 Rope Climbs
CAP programming from 3/28/2024

Skill Development
Accumulate 20 weight pull-ups

4.2.24

Metcon
10 Rounds for reps
:20 Ring Rows (RX+ body parallel to ground)
:10 rest
:20 HRPU
:10 rest
:20 Air Squats
:10 rest

Skill Development
On 5-minute clock,
Handstand walk for total distance
CAP programming from 7/23/2023

Accessory
10k Bike