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Monday, November 6, 2017

2017 November 6
by bk

This week, in honor of Veteran’s Day Week leading up to Veteran’s Day, we will be honoring all of our CrossFit Integrity athletes who are military Veteran’s. Each day, we will be posting one or two of our athletes who currently serve or have served in the United States Armed Forces.

We will be doing a few hero workouts this week as well.

Today, we honor the following CrossFit Integrity family members who are currently serving or have served.  As you see these individuals, thank them for their service.

Coach Jarred Malcolm served in the United States Army (Active Duty) for 7 years, from January 2007 until April 2014. He was a Cavalry Scout, specializing in forward reconnaissance and becoming a Paratrooper and later a Pathfinder. He served two overseas tours: one 15 month tour in the Republic of Korea and 13 months fighting in Afghanistan (May of 2009 to June of 2010). Jarred also spent time as a hand to hand combat (MACP) instructor. Honorably Discharged at the rank of SGT/E5 after spending the majority of his time as a part of the 10th Mountain Division out of Fort Drum, NY.

Thomas Posey is Active Duty, Enlisted in the United States Air Force for 9 years. He has been stationed at Holloman AFB NM, Kunsan AB Korea and JB Charleston SC. He has been deployed to Tallil AB, Iraq (2009), Al Udeid AB, Qatar (2011), and Al Jabbar AB, Quwait (2015-2016).

Back Squat, 5 sets of 5
-using 70%-75% for all working sets


An Air Force C-17 cargo aircraft crashed on Elmendorf Air Force Base (Alaska) in 2010. The aircrew was made up of four people, three in the Alaska Air National Guard and one on active duty at Joint Base Elmendorf-Richardson. The Air Force announced early Thursday morning that all four were killed….  READ MORE

“Air Force WOD”

For time: (time cap, 18 minutes)
20 thrusters (95lb/65lb)
20 Sumo deadlift high pull (95lb/65lb)
20 push jerk (95lb/65lb)
20 overhead squat (95lb/65lb)
20 front squat (95lb/65lb

Each athlete will perform four burpees at the beginning of every minute (starting at 0:00) before moving on to the barbell work. The athlete will proceed to the next movement once an he/she has completed all 20 reps. There is a 20 minute time cap.

Compare to 8/15/11
Compare to 8/2/10
Compare to 2/15/10

Core Development:
Russian med ball twists, 3 sets of 25 (2-count)

Post loads and time to comments

CrossFit Integrity, Charleston, SC

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4 Responses leave one →
  1. khoung permalink
    November 6, 2017

    Last time we did the AF wod

  2. November 6, 2017

    Thanks Khoung!!

    And here are the other two times we did it….

    CrossFit Integrity, Charleston, SC

  3. Rueben permalink
    November 6, 2017

    13:53 @ 75#

  4. khoung permalink
    November 7, 2017


    8:55 Rx

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