2017 Regional Event 1 For time, wearing a weight vest: 1,200-m run Then, 12 rounds of: 4 strict handstand push-ups 8 chest-to-bar pull-ups 12 squats Men wear a 20-lb. vest Women wear a 14-lb. vest

Complete as many reps as possible in 20 minutes of: Run 400 meters Max rep body-weight overhead squats *women RX’d is 3/4 bodyweight

Row 1,000 meters

2017 Regional Event 3 (scaled due to equipment) For time: 100-ft. dumbbell overhead walking lunge 100 double-unders 50 wall-ball shots 15-ft. rope climb, 10 ascents 50 wall-ball shots 100 double-unders 100-ft. dumbbell overhead walking lunge Men use a 50-lb. dumbbell Read More …

Pat Wearing a 20-lb. vest, 6 rounds for time: 25 pull-ups 50-ft. front-rack lunge, 75 lb. 25 push-ups 50-ft. front-rack lunge, 75 lb. Army Sgt. Patrick Hawkins, 25, of Carlisle, Pennsylvania, was killed on Oct. 6, 2013, while conducting a Read More …

Sumo deadlift 5-5-5-5-5 reps Floor press 5-5-5-5-5 reps

Complete as many rounds as possible in 20 minutes of: Run 400 meters 20 Toes to bar 95/65-lb. overhead squats, 10 reps

Quarter Gone Bad 5 rounds for total reps of: 135/95-lb. thrusters, 15 seconds Rest 45 seconds 50/35-lb. weighted pull-ups, 15 seconds Rest 45 seconds Burpees, 15 seconds Rest 45 seconds

27-21-15 reps for time of: Dumbbell snatches @50/35-lb. OH walking lunge

As a community that has a very strong military presence, we take Hero WODs seriously. And like much of the CrossFit community, we complete “Murph” every Memorial Day to commemorate those fallen heroes who gave everything for our freedom. Go to Read More …