Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)


Kabul 13 (11 Marines, 1 Army Corpsman and 1 Navy Corpsman

BIO

“Kabul 13.” This workout is dedicated to the 13 soldiers who died on August 26, 2021, in Kabul, Afghanistan, while engaged in a dangerous, selfless mission to save the lives of others. They were assisting in the evacuation of US Citizens and friendly Afghan nationals. 13 Soldiers died. 11 Marines, an Army Corpsman and a Navy Corpsman.

Marine Corps Lance Cpl. David Espinoza, 20, of Rio Bravo, Tex.

Marine Corps Sgt. Nicole Gee, 23, of Roseville, Calif.

Marine Corps Staff Sgt. Darin Taylor Hoover, 31, of Utah.

Army Staff Sgt. Ryan Knauss, 23, of Corryton, Tenn.

Marine Corps Cpl. Hunter Lopez, 22, of Indio, Calif.

Marine Corps Lance Cpl. Rylee McCollum, 20, Jackson, Wyo.

Marine Corps Lance Cpl. Dylan R. Merola, 20, of Rancho Cucamonga, Calif.

Marine Corps Lance Cpl. Kareem Nikoui, 20, of Norco, Calif.

Marine Corps Cpl. Daegan William-Tyeler Page, 23, of Omaha.

Marine Corps Sgt. Johanny Rosario, 25, Lawrence, Mass.

Marine Corps Cpl. Humberto Sanchez, 22, Logansport, Ind.

Marine Corps Lance Cpl. Jared Schmitz, 20, of Wentzville, Mo.

Navy Hospital Corpsman Max Soviak, 22, of Berlin Heights, Ohio.

Metcon (Time)

2 Person Teams

Buy In

:13 Wall Sit in silence from this point on and then at every 5:00 mark from here on team completes 13 – 4 count body builders (aka up downs) . 5:00,10:00, 15:00, 20:00, 25:00,30:00 etc

Buy In cont…….

8 Wallwalks

26 Alternating Wallballs

2021m Rower Run 1600m

*Buy in split however

into

13 Rnds for time

13 American KBS

13 Deficit Push Ups or HR Push Ups

13 Goblet Squats

*Only 1 athlete working at a time on KBS/PU/GS

RX+***If you have a vest wear it.

time cap 30:00
Since this is a weekday, we have to time cap it at 30:00. Partner up if you can and honor the fallen.

Wall Sit-https://youtu.be/SszDMOZvFuw

4ct bodybuilder – https://youtu.be/EibJmQ6JZmM

Individual/Solo

Metcon (Time)

Kabul 13

Buy In

:13 Wall Sit in Silence

4 Wall Sit

4 Wallwalks

13 Wallballs

800m Run.1050m Row

@every 5:00 complete 2 4 count bodybuilder

7 Rounds

13 American KBS 53/35

13 Deficit Push Ups/HR Push Ups

13 Goblet Squat

Time Cap 30:00

If you have a vest wear it

Share