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Sunday Funday 20191208

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

AMRAP: Dorie (AMRAP – Rounds and Reps)

AMRAP (with a Partner) in 30 minutes:

Buy In:

150 meter Partner Carry (each)

Then, in time remaining:

Partner A completes 1 round of:

15 American Kettlebell Swings (53/35 lb)

10 Burpees

5 Ground-to-Overheads (95/65 lb)

Partner B performs:

Max Wall Ball Shots (20/14 lb)

Partners rotate each round until team completes 150 Wall Balls

Then, in time remaining:

AMRAP of the 15/10/5 rep rounds above (one partner working at a time)

When Partner 1 completes 15/10/5 round, partners switch. Continue, switching after each round until 150 cumulative Wall Balls are completed by the team. Score is numbers of Rounds and Reps of the 15/10/5 completed for both partners combined.

AMRAP: Metcon (AMRAP – Rounds and Reps)

“Nookie”

AMRAP in 30 minutes:

7 Squat Cleans (95/65)

7 Push Press (95/65)

7 Back Squats (95/65)

200 Row
This British Hero WOD is dedicated to Richard Nookie Darnell from Torquay, who died in a Lynx helicopter crash during a search and rescue mission to save the lives of others on 8th December, 2004.

He was serving on HMS Portland as a leading aircraft mechanic and winchman. He had already been deployed twice on operations with HMS Portland, and in 1998 he was honoured for bravery with the Boyd Trophy while serving on HMS Iron Duke after saving a life during a search and rescue. The WOD’s 200 meter run is about 1 lap around the HMS Portland.

Also dedicated to Lt David Cole, 34, Lt Robert Dunn, 29, both from Dorset, Lt Jamie Mitchell, 29, from Dundee who all died in the same incident.

FT: Metcon (Time)

“Whitten”

5 Rounds For Time:

22 Kettlebell Swings (2/1.5 pood)

22 Box Jumps (24/20 in)

400 meter Run

22 Burpees

22 Wall Ball Shots (10/9 ft, 20/14 lb)
US Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device.

Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

The “Whitten” Hero WOD was first posted on crossfit.com as the workout of the day for Sunday, December 12, 2010 (101212)`