Monday, January 31st

December 29, 2018


There will only be one class today at 10:00am




In Teams of Two, Complete for Time:

Running “Donny”


Deadlift (225/155)


400m Run Between Rounds

*You will run 5 times total


You will break up the deadlift reps however you choose with your partner, but the burpees and run will be completed as a team. 


If unable to run, complete:

500m Row

20 Calorie Bike



U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, IA, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, IA, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. 

He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe. 

The "Donny" Hero WOD was first posted on the CrossFit Main Site as the workout of the day on Wednesday, August 21, 2013.





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