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13 Stripes CrossFit Tribute WOD

518 26
  • 3 Rounds for Time
  • 20 Alternating Pistols
  • 8 Box Jumps (30/24 in)
  • 1 Bar Muscle-Up
  • 14 Shoulder-to-Overheads (135/95 lb)
  • 11 Toes-to-Bars
  • 25 Burpees
  • 15 Hang Power Cleans (135/95 lb)
  • 21 Kettlebell Swings (24/16 kg)

With a running clock, as fast as possible perform the prescribed work in the order written for 3 rounds.

Score is the time on the clock when the last round of the Kettlebell Swings is completed.

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namesake photo

Background: This tribute workout is dedicated to Nelle Williams @nellebelly, former coach at 13 Stripes CrossFit @13stripescrossfit (Harrisburg, PA, USA), who left as part of a career change.

During her time with the gym, she forged personal relationships with a lot of the members, and went above and beyond during the COVID quarantine and shutdown in 2020. She spent countless hours helping the community be better and will be thoroughly missed.

The workout was designed by Phillip Snyder and John Xenedis, members of 13 Stripes CrossFit; it was reviewed and approved by a coach at the gym, Megan.

The rep scheme is based on the numerical value of the alphabet spelling out “Thank You.”

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