Josie
For time, wearing a 20-lb. vest:
1-mile run
Then, 3 rounds of:
30 burpees
4 power cleans
6 front squats
Then, 1-mile run
Men: 155 lb.
Women: 105 lb.
Scaling
Reduce the loading and number of reps, but keep this a long workout.
Intermediate Option
For time (without a vest):
1-mile run
Then, 3 rounds of:
30 burpees
4 power cleans
6 front squats
Then, 1-mile run
Men: 155 lb.
Women: 105 lb.
For time, wearing a 20-lb. vest:
1-mile run
Then, 3 rounds of:
30 burpees
4 power cleans
6 front squats
Then, 1-mile run
Men: 155 lb.
Women: 105 lb.
Scaling
Reduce the loading and number of reps, but keep this a long workout.
Intermediate Option
For time (without a vest):
1-mile run
Then, 3 rounds of:
30 burpees
4 power cleans
6 front squats
Then, 1-mile run
Men: 155 lb.
Women: 105 lb.
Beginner Option
For time (without a vest):
800-m run
Then, 3 rounds of:
20 burpees
4 power cleans
6 front squats
Then, 800-m run
Men: 75 lb.
Women: 55 lb.
Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.
For time (without a vest):
800-m run
Then, 3 rounds of:
20 burpees
4 power cleans
6 front squats
Then, 800-m run
Men: 75 lb.
Women: 55 lb.
Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.
He enjoyed training CrossFit with his friends and colleagues, especially when the workouts involved running or power cleans.
He is survived by his wife, Channing, and son, Josie Jr.
He is survived by his wife, Channing, and son, Josie Jr.
“Josie”
RX’d with 20# vest
Time: 32:05
Burpees were brutal.
Thanks for the push Butter!
Wod RX with 15lb vest
30:51
Hero Wod- “Josie”
Rx’d w/ 20# vest
32:13
Great job Chris C! Thanks for the push!
WOD without vest
33:23
“Josie”
Rx’d with 20# vest
Time: 41:30
No vest
2.5 mile bike for each 1 mile
32:21
31:38 rx weight, no vest
Didn’t stop on running at all so that’s a win for me. Actually was fun
Awesome!!
28:13 no vest rx weight
Props to all who wore a vest! Wow!
Rx weight without vest
31:45
Abby- Beginner version
20:00
10 mile run
–
“Josie” with 14# vest
26:36
You killed it Georgie!!
No Vest
38:06
WOD – No vest
27:29 🙂
Wod no vest
34:02
No walking, I’ll take it
Wod: 28:34 without vest
Couldn’t catch Rachel!
WOD RX’d w/ 20lb vest
33:29
WOD – No vest
30:33
Josie (at home) 43:38
RX weight
but no vest
No stopping during either mile run
But did rest between sets
“Josie” – beginner option
29:36
Both runs with no stops / walks
“Josie”
Without vest
Time: 27:30