U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms fire while conducting combat operations in Paktia Province, Afghanistan, on Sept. 21, 2013. Nevins was assigned to Operational Detachment Alpha 9521, Bravo Company, 5th Bn., 19th Special Forces Group, based in Fort Carson, Colorado.
His friends remember him as a cut above when it came to fitness. He enjoyed hiking and running outdoors, as well as the full gamut of CrossFit movements, from Olympic lifting to gymnastics.
He is survived by his mother, Victoria; father, William; fiancée, Julie Huynh; and sisters, Maeve and Raven.
Warm-up
Coaches Choice
MetCon
RX
Team "Liam"
In Teams of Two, For Time:
800m Run with 45/25lb plate
-then-
200 Toes to Bars
100 Front Squats, 155/105lbs
20 Rope Climbs
-then-
800m Run with 45/25lb plate
*partition the TTB, front squats & rope climbs as needed, with both partners working at the same time. Start and finish with the run together with one plate.
SCALED
In Teams of Two, For Time:
800m Run with 20/14lb med-ball
-then-
200 Hanging Knee Raises
100 Front Squats, 115/75lbs
60 Strict Pull-ups
-then-
800m Run with 20/14lb med-ball
*partition the hanging knee raises, front squats & strict pull-ups as needed, with both partners working at the same time. Start and finish with the run together with one med-ball.
LITE
In Teams of Two, For Time:
800m Run
150 Sit-ups
75 Goblet Squats
40 Ring Rows
*partition the Sit-ups, goblet squats & ring rows as needed, with both partners working at the same time. Start with run together.
OPEN GYM
Warm-up
Couch Stretch, 1min./side
-then-
Steady Through:
20 Strict Pull-ups
30 Goblet Squats
40/25 Calorie Row
Strength
Choose ONE of the following based on perceived weaknesses
A. Strict Press 2×10
-then-
Every 90sec. for 12 Minutes
1 Strict Press - AHAP
B. Power Clean 5×5@65%
MetCon
"Dumbbell Fran"
21-15-9 Reps For Time:
DB Thrusters, 35-45/25lbs
Pull-ups
Side Work (optional)
Choose ONE of the following based on perceived weaknesses
A. 8 Rounds For Time:
1k Bike
4min. Rest
B. 8 Rounds:
40yd Prowler Push - moderate weight
(20yds down & back)
Run 200m as rest