CrossFit Women l 11.11 p.m. & 11.12 a.m.

LtWhiteHeroWe honor Veteran’s Day with the first CrossFit “Hero WOD” named for a woman. “White” celebrates the life of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio. White was assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina. She died October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

“White” is a tough WOD, befitting a military hero. We offer an amended version for our CrossFit Women.

“Whitel Amended

Five Rounds l For Time
15 TRX Body Rows
10 V-Ups / HKR / KTE / TTB
21 Walking Lunge Steps (25#)
400m Row (or a 400m Run, weather permitting)



“Whitel Rx

Five Rounds l For Time
15′ Rope climb, 3 ascents
10 Toes to bar
21 Walking Lunge sSteps (45#)
400m Run


Posted in CrossFit Women WOD, WOD.