Friday – 111111

Today is Veteran’s day. We have a large number of Veteran’s among us every day at CrossFit St. Paul and CrossFit Minneapolis; today is a good day to thank them for their service. I am sad not to be programming “White”, a hero WOD originally posted on the main site on November 11th, 2011. White is CrossFit’s first hero WOD honoring a female soldier KIA. Hers is the latest name to be added to the growing list of recognized CrossFitting soldiers who have fought and died since the first hero WOD, JT, was programmed on July 6th, 2005. It was unfeasible for our gym to do due to programming logistics. I’ve added her picture below, however, and I will be programming it soon. U.S. Army LT. Ashley White was 24 years old.

Lt. White...

That being said, I’ve chosen a different hero WOD which I believe will go nicely with what might be the last moderately decent day of sunshine we experience in the next 5 months. Happy Veteran’s day to all those who served.

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, NC, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.


Dynamic Running Drills
Group Stretch


3 Rounds for time:

1000 M Row
50 Burpees
50 Box Jumps (24/20)
800 M Run

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