10 Rounds

5 K2E

7 Thruster 85/45

9 Push up (hr)

Rest 1 min between rounds

TABATA (8 rounds of 20 sec on and 10 sec of rest)

Jump Squats

KB Snatch 54/35

Leg Raise 

KB Swing 54/35

Skill: Back Squat 5/4/3/2/1

Buy in

5 min AMRAP

30 Burpees

WOD

7 Rounds 

11 Overhead squats 

7 Pull Ups

Complete 30 burpees and then rest time left before starting the 7 rounds of overhead squat and pull ups 

Skill: Burgner/Squat Snatch

After Party: 3 rounds 50 mtn climbers/ 150m waiter carry 35/26

5/4/3/2/1

Deadlift 305/185

1/2/3/4/5

150m Run

Skill: 6×3 Push press

FGB

Wall ball 20/16

Sdlhp 95/65

Box Jump 24/20

Push Press 95/65

Complete as many reps as you can in one minute then rotate to the next movement. The clock will continue to run, your score will be the total number of reps completed in 3 rounds. There is a one minute rest in-between rounds

Open Gym

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others.

SPC Frederick Greene, 29, of Mountain City, TN, PFC Aaron Thomas Nemelka, 19, of West Jordan, UT, PFC Michael Pearson, 22, of Bolingbrook, IL, and SPC Kham Xiong, 23, of St. Paul, MN, along with eleven of the wounded were active CrossFitters in the 20th 

Elizabeth

21/15/9

Clean

Ring Dip

Skill: Clean

9 Rounds

5 Handstand Push ups

5 T2B

5 Burpee Pull Up

Skill: Snatch Balance 3-3-2-2-2-1-1-1-1 

After Party: Shuttle run/Double Under

25 Pull Ups

50 Deadlifts (@135/95)

50 Push Ups

50 Box Jumps

50 Floor Wipers w (135/95)

50 KB Clean and Press (35/26) KB must touch the ground on every rep

25 More Pull Ups