WODS for Week of 2.17.19

Salt and Light

This week we want to recognize Coach Jennifer Cochran and the Air Flight Crews at Cox South. We know that nurses have a selfless and thankless job sometimes but continue to provide the utmost care and compassion to those in need.  This is also a good time to reflect and thank our nurses and medical professionals for the work they perform every day.  We thank you.

Jenn C has beautifully written about her tenure as a Flight Nurse at Cox Air Care on her blog, All the Lovely Things.  We know Jenn has a selfless heart and compassion not only for people, but for life in general.  We love you Jenn C.

Please click on her blog post, All the Lovely Things, and check out her latest blog:








“Save one life, you’re a hero. Save a hundred lives, you’re a nurse.” – Unknown



WODS for the Week of 2.17.19

Short Interval Monday @5:30 pm (2.18.19)


Nine Rounds (36 Minute Clock)

Three Corners of Triangle x3=Nine Rounds


1:00 Max Box Jump Overs (24/20) (Scaled options would include athlete to step the box overs)

1:00 50 Double Unders (Scale with 100 singles)

1:00 12/8 calories Assault Bike. You must get the calories within the :60 second time limit.

1:00 Rest

Workout Detail:

The workout will be fast and furious with each athlete to achieve the reps as prescribed within the minute, except for the box jump overs. This will be max amount the athlete can achieve.

Your Score:

Total Amount of Box Jump Overs within the nine rounds.

HERO WOD Thursday @5:30 pm (2.21.19)

This week we are going to honor the Guardian Flight Crew based out of Juneau, Alaska.

The plane itself, a King Air 200 air ambulance, went missing with three people on board, Pilot Patrick Coyle, 63, Flight Nurse Stacie Rae Morse, 30, and Flight Paramedic Margaret Langston, 43, all based in Juneau.

The United States Coast Guard suspended its 63-hour search Thursday evening for an overdue Guardian King Air 200 medical life flight near Kake on January 31, 2019.

On board were pilot Patrick Coyle, 63, flight nurse Stacie Rae Morse, 30, and flight paramedic Margaret Langston Allen, 43.

Flight Nurse Stacie Morse was pregnant and expecting her first child.

It also must be stated officials have found a ping from the cockpit recorder and zeroing in on the radius. Pray they will be found soon.

Please see article link below:



Three Person Partner WOD (in honor of the three person flight crew.)

Forty Three (43) Minute AMRAP: (Age of Flight Paramedic Margaret Langston Allen)

Partition Reps as needed.

Each athlete will run 200 (Number of the King Air Ambulance) meters, the other two athletes will work through the reps. Once an athlete is done with there run, then another athlete will go on a 200 meter run and so on. The three person team will alternate 200 meter runs throughout the workout.

63 (Age of Pilot Patrick Coyle) Barbell Thrusters (75/55)

30 (Age of Flight Nurse Stacie Rae Morse) Bar Facing Burpees

1 Rope Climb (Stacie was pregnant with her first child)

Total Score:

Rounds and Reps within the forty-three minute time cap.







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