10.22.15 – Fundraiser WOD

Meet Channon Lamb. This is the sister of our very own Tim and Rachel Walsh. As you can see, she is an avid CrossFitter who participates regularly in local competitions. She is currently a member at CrossFit Awaken in Beaumont and has visited CrownTown in the past. 

 On October 8th, 2015 she was in a major auto accident on the freeway. Her truck flipped several times and went off an embankment. Her accident left her with many serious injuries including a broken neck, head laceration, puncture wounds in her arm and bruised lungs. She is now in a halo to stabilize her neck fracture. She is recovering, but her journey will be a long and difficult one. It is truly a miracle Channon made it out alive. Many first responders said they anticipated a fatality based on the dispatchers note from the 9-1-1 call and what they observed upon arriving to the scene. 


In true CrossFit community fashion, I created a workout to honor Channon. My goal is to have as many people as possible complete the workout and then when they are finished to make a donation here. No amount is too small and every dollar will help. Her road to recovery is uncertain at this point and she has two kids as well. The donation will help her and her kids afford their monthly bills and food until she’s able to get back to work to provide for her family again. 

This workout represents a fresh start for Channon. A new year and a new opportunity at life. She said “2016 is going to rock”. This workout is meant to be done with help from a partner, just like Channon will need our help to get through the long road of recovery. One partner works at a time. So, grab a partner, share the work, get as many reps as possible and then go make a donation of any size to help Channon out! 

Click here to donate




5 rounds for Quality of:

20′ HS Walk 

3 Strict Ring Muscle-ups

10 Hollow Rocks 



20 minute Partner AMRAP of:

16 Power Cleans, 135/95

16 Handstand Push-ups

16 Pull-ups

16 One Legged Squats 

• one partner works at a time; share the workload 

Optional Accessory Work:

3 sets NOT for time of: 

10 DB Bicep Curls 

10 DB High Pulls

10 DB Pec Flys



5 rounds for time of:

20 Grasshoppers, single count

20 DB Snatch, alternating 

Immediately followed by:

4 rounds for time of:

15 Russian KBS

15 HR Push-ups

Immediately followed by:

3 rounds for time of:

Run 400 meters

15 Jumping OHS w/ PVC

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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