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RED SHIRT FRIDAY

CrossFit OCD - CrossFitView Public WhiteboardSnatch (EMOMx20 Heavy 1 Rep )*15 Dubs / 30 singles completed before every repRandy (Time)For Time: 75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.To learn more about Randy click here...

Wednesday

CrossFit OCD - CrossFitView Public WhiteboardClean (EMOMx20)Metcon (AMRAP - Reps)7min AMRAP Wall Balls 30/20 EMOM 5 Deadlift 225/155 *starts with wall balls , top of every min 5 deadlift. If you can not hit target use lighter ball. Score is max wall ball reps...

Monday

CrossFit OCD - CrossFitView Public WhiteboardMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here*Scale by doing with a partner...

Sunday

CrossFit OCD - CrossFitView Public WhiteboardZeus (Time)3 Rounds for time of: 30 Wall-Ball Shots, 20# 30 Sumo-Deadlift High Pulls, 75# 30 Box Jumps, 20" 30 Push Press, 75# 30 Calorie Row 30 Push-ups 10 Bodyweight SquatsIn honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011To learn more about Zeus click here...

RED SHIRT FRIDAY

CrossFit OCD - CrossFitView Public WhiteboardBack Squat (3RM )Deadlift (1RM)Back Squat/Deadlft Superset E2MOMx20Armistice (AMRAP - Rounds and Reps)11min AMRAP 11 Power Cleans 135/95 11 Burpees over the bar 19 Deadlifts 135/95 18 Pull upshttps://wodwell.com/wod/armistice/...