Announcements

Friction CrossFit Liftoff
Sat, Jan 25th
$60
Snatch, Clean & Jerk, Squat, Bench, Deadlift
Create Your Supertotal!

FrictionCrossFit – CrossFit

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QOD

Pick ya jamz

Warm-up

3 Rounds:

5 Wall balls (14/10)

10 Planche ring row

:30 Counter balance squat hold (35/25)

+

1:00/side

KB Dorsiflexion

Twisted cross (on stomach)

Banded lizard

Banded pigeon

+

10:00 to warm up squat snatch and power cleans

Three Wise Men (AMRAP – Rounds and Reps)

Three AMRAPs in 16 minutes:

“Jeremy”

AMRAP in 4 minutes:

5 Hang Squat Snatches (135/95 lb)

10 Bar-Facing Burpees

Rest 2 minutes

“Ben”

Then, AMRAP in 4 minutes:

10 Power Cleans (135/95 lb)

20 Pull-Ups

Rest 2 minutes

“Beau”

Then, AMRAP in 4 minutes:

15 Box Jump-Overs (24/20 in)

30 Wall Ball Shots (20/14 lb)
Recreational:

95/65

Lifestyle:

45/35

Ring row

Box step overs

14/10

JEREMY WISE, BEN WISE, AND BEAU WISE WERE THREE BROTHERS. THE “THREE WISE MEN”.

After the September 11th attacks on our country, Jeremy joined the Navy and became a SEAL. Ben already in the Army became a member of the legendary Green Berets. Beau followed his brothers and joined the Marine Corps Infantry. Together they served over 1,600 days in Iraq and Afghanistan. Tragically Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Just over two years later, Ben was killed in a firefight in Afghanistan. Beau remains on active duty in the United States Marine Corps.