Monday 141020


Three Wise Men – After the September 11th attacks on our country, Jeremy joined the Navy and became a SEAL. Ben already in the Army became a member of the legendary Green Berets. Beau followed his brothers and joined the Marine Corps Infantry. Together they served over 1,600 days in Iraq and Afghanistan. Tragically Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Just over two years later, Ben was killed in a firefight in Afghanistan. Beau remains on active duty in the United States Marine Corps. Memorial Day is the day we honor those who gave their life in combat—veterans like Jeremy and Ben Wise who gave that “last full measure of devotion.” Veterans Day is the day we honor all who served and continue to serve. Those like Beau who come home and deal with the legacy of war daily. The Three Wise Men Tribute seeks to launch a national movement to bring communities together on Veterans Day to honor those who survived their combat experience but have come home and are struggling. We will raise awareness of the problems our veterans face and provide direct support to successful programs that give them the help they need. These warriors fought for our country, now it is our turn to fight for them.


Every day in America, between 22 and 50 veterans–at least one every 65 minutes–commits suicide. That is between 22 and 50 families who receive the agonizing call–that their loved on has died. However, they did not die from “combat”, they died from the “peace” that followed. Suicide among combat veterans is a major tragedy facing our military community today. And, it is one of the most unknown tragedies. Why? How? What could we have done better as a society to help them? The heartbreaking reality is that America is on track to lose more veterans to suicide than to a decade of war. As a combat veteran of the Marine Corps, I have lost too many friends. Those who gave the “last full measure of devotion” — a part of sacrifice and service that dates to the founding of our country. But no family should ever lose a veteran once they return from war. Growing up, my closest friends were my cousins: Jeremy, Ben, and Beau Wise. We called them “The Three Wise Men.” Jeremy and Ben were both killed in action in Afghanistan. Beau remains on active duty in the U.S. Marine Corps. The “Three Wise Men” CrossFit Competition exists to raise awareness and funds to help our returning veterans access the help and services they need. They went to war to defend us. Now it is our obligation to help them. On behalf of all who served and their families, I am asking for your help. Join us as a competitor, spectator, or sponsor. We look forward to your participation. Semper Fi, Register and make a donation  Letrono is listed as an affiliate who will be hosting this great event. Spread the word and all who register under Letrono is welcome to come WOD with us.

Dynamic Warm-Up-Mobility
Prepare for…

WOD-Monday Mash (A little spice from Pat Sherwood)
Start at 0:00
2 Rounds for time:

1 Big Clean Complex @ %70 1RM Power Clean
400m run

Start at 15:00
12-9-6-3 reps of:

Dead lifts 255/155 225/135 185/113
Box jumps Up and Overs 30/24 24/20 20/16″ 

Start at 28:00
AMRAP 5 minutes of:

Burpee and Pull-up Ladder
2/2, then 4/4, then 6/6, etc, etc
Continue until you hit 5 minutes 

*One “Big Clean Complex” is as follows: a high hang squat clean, a hang squat clean, a full clean, push press. Then a high hang squat clean, a hang squat clean, a full clean, push jerk. Then a high hang squat clean, a hang squat clean, a full clean, split jerk.*If you can’t hold on to the barbell the entire time the only place you are allowed to drop it is from overhead.


Competitors or athletes wanting to improve your Fitness level:

5 Rounds for time of:
5 Cleans 185\135
5 Bar Muscle ups 

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