"Whitten"

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Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, 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.

WOD
“Whitten”
Five rounds for time of:
22 Kettlebell swings, 2/1.5
22 Box jump, 24/20
Run 400 meters
22 Burpees
22 Wall ball shots, 20/14

Level 3- 4 rounds
Level 2- 11 reps for each movement
Level 1- 3 rounds, 11 reps for each movement

"Snoop"

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Strength
Every 3 Minutes for 21 minutes complete the following complex:
1 Power Clean
1 Hang Squat Clean
1 Push-jerk
1 Split Jerk

– Hands must stay on the bar. Bar cannot touch the ground after the power clean.
-Ascend in weight as possible.

WOD
12-10-8-6-4-2
Burpee Pull-ups

Double Unders (60,50,40,30,20,10)

Level 2- Double Unders (24,20,16,12,8,4)
Level 1- Burpee Pull-ups 10-8-6-4-2
Singles (60,50,40,30,20,10)

"Murph"

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Join us for Memorial Day Murph from 9:30-11:30. We will be running heats every 15 minutes, so feel free to drop in during that timeframe. We will be accepting any/all donations toward the scholarship fund in LT. Michael P. Murphy's name, and will be sticking around afterward for some food & drink among friends. 

This is certainly a special CrossFit workout so we hope to see you at the Kells! Members and non-members are welcome at no cost; feel free to do the workout individually or with a team member. 

"Murph"

1 Mile Run

100 Pullups

200 Pushups

300 Squats

1 Mile Run

If you have a 20lb vest, wear it.