Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.

Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

then,

Dessert

*Post times to comments

Filthy Fifty Party!

then,

Unknown “Fran”
21-15-9
Thrusters 95m/65w
Pull-Ups

Rules:
You must choose a weight accordingly to fit in 3-6:00 time frame.
You will not be able to see the clock.
One burpee for each second over or under the time.

Dustin's epic Fran face!

then,
Weighted Push-Ups 5×10

10:00 HPSU Work
-Be productive! Try negatives, inclined box push-ups, etc…

then,

AMRAP 12:00
200m Run
15 KB Swings
10 Box Jumps

Matt A. doin' work!

50 Double Unders (or your max rep -10)
15 Deadlift 135m/95w
50 Double Unders
15 Hang Power Clean
50 Double Unders
15 Front Squats
50 Double Unders
15 Push Press
50 Double Unders
15 Back Squats
50 Double Unders
*Post loads and times to comments

Knee/Ankle/Achilles Issues-Where to Stretch

Cari swangin'

Press
2 sets, 5 reps
1 set, max reps
+5 from last lift
-must clean from the ground

Then,
Strict Pull-Up Ladder
10-9-8-7-6-5-4-3-2-1

then,
In teams of 2:
10x 100m Sprint
-Partner holds squat while other is sprinting

Merindy flying high on burpees!

Push Jerk 3×3
-Must clean from the ground

then,
5×15 Weighted Sit-Ups

Katie showing us how it's done!

The Overhead Squat by Greg Glassman
The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts – the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.

The overhead squat is to midline control, stability, and balance what the clean and snatch are to power – unsurpassed.

The second is a weak squat – you need to have a rock-solid squat to learn the overhead squat. We strongly recommend you review the December 2002 issue of the CrossFit Journal on squatting before attempting the overhead squat; you could save yourself a lot of time in the long run. The third obstacle is starting with too much weight – you haven’t a snowball’s chance in hell of learning the overhead squat with a bar. You’ll need to use a length of dowel or plastic PVC pipe; use anything over five pounds to learn this move and your overhead squat will be stillborn.