Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

WOD

"Brenton"

5 rounds, for time of:

Bear Crawl, 100 feet

Standing Broad Jumps, 100 feet

Do three Burpees after every five Broad Jumps.

Post time to comments.

Gym is closed today. Mark off 100 feet and do this one at home.

The Foundation is Nutrition, CrossFitHQ

WOD

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Jen B.

WOD

3 rounds, for time of:

Run 200 meters

Run 400 meters

Run 600 meters

(1:1 Work to Rest Ratio, meaning rest as long as it took you to do the run before going to the next distance.)

Post time to comments.

Weighted Pull Up Variations

WOD

Weighted Pull-Up 5x3 reps @65-75% of 1rm (EVERY OTHER MINUTE)

and then...

3 rounds, for time of:

20 x Burpees

20 x C2B Pull-Ups

Post load(s) and time to comments.

Wod Demo

WOD

"Nancy"

5 rounds, for time of:

Run 400 meters

OHS (65,95) x 15 reps

Post time to comments.

Back Squat, Establish a 3 rep max in 12 mins

and then...

21-15-9 rep rounds, for time of:

Hang Power Cleans

Ring Dips

Post back squat load and metcon load and time to comments.

2 Person Team WOD

15 min Amrap of:

Deadlift (155,225) x 20

Wall Ball x 30

Pull-Ups x 20

Post score to comments.

Teaching the Snatch with Josh Everett

WOD

Power Snatch 10 x 2 reps, Every 90 seconds

and then...

For time:

150 x Push-Ups with Hand-Release

Every time you stop on the push-ups, you must sprint 100 yards.

Post load(s) and time to comments.

Toes 2 Bars - Efficiency Tips with Chris Spealler

WOD

Goat Work for 15 mins,

and then...

Tabata Mash-Up of:

Burpee Box Jumps

Toes to Bars

Post goat and tabata score to comments.

Leeann and Kirk, we will miss you guys.

WOD

Split Jerk, work up to a heavy single in 12 mins,

and then...

3 rounds, for time of:

15 x Hang Power Cleans (95,135)

15 x Burpees

Post load and time to comments.