Thursday, 10/1/2020

A. 8 sets of 3 reps of power cleans, heavy 85% B. Don’t stop between rounds 3 rounds 250m row (200m run/ 600m bike) 12 strict press, medium 60% 3 rounds 250m row 9 strict press 3 rounds 250m row 6 strict press C. 7 minute...

Tuesday, 9/29/2020

A. 5 rounds of 3 clean lift off, 60% of deadlift, pause for 2 seconds at your knees then 5 rounds of 4 deadlift at 85% B. 4 rounds for time, 10 minute cap 15 pull ups 10 front squat, medium 60% C. 7 minute...

Sunday, 9/27/2020

“Ryan Hendrix” 3 Rounds for Time: 35 Double-Unders 35 Power Snatches (75/55 lb) 35/28 calorie Row Background: This workout is dedicated to 8-year veteran, Deputy Sheriff Ryan Phillip Hendrix who was shot in the face on September 10, 2020. He was responding to a vehicle tampering and shooting call in the area of Bethea Drive and Piney Ridge Drive in Mountain Home. A citizen called 911 at about 3:00 am after discovering two subjects breaking into a vehicle. The citizen retrieved a firearm and confronted the subjects. One of the subjects had stolen a firearm from the vehicle and the two exchanged gunshots. Deputy Hendrix and other deputies arrived on scene and confronted the subject, who was wanted on a warrant for parole violation. The man initially complied with commands but then grabbed the handgun and opened fire, striking Deputy Hendrix. The other deputies returned fire and killed the subject. The second subject was apprehended. Deputy Hendrix was transported to a local hospital where it was determined he could not survive. He was declared medically deceased so that his organs could be donated. Deputy Hendrix was a U.S. Marine Corps veteran and had served with the Henderson County Sheriff’s Office for eight years. He is survived by his two children and fiancée. The workout was created by Vic Skeens of CrossFit Hephzibah  @crossfithephzibah (Hephzibah, GA,...