Thursday, August 21, 2014

FRIDAY 31 HEROES

“31 HEROES"
AMRAP 31 minutes

8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)


This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total # of reps

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

Wednesday, August 20, 2014

Thursday

STRENGTH

3 position halting clean pulls (blkn, abkn, mid thigh)
2x3x100%
3x3x105%
10 second rest between each rep

EMOM x 14
Deadlift 7 reps @60%
200 Meter run

Tuesday, August 19, 2014

Wednesday, Benchmark

STRENGTH

Split jerks
2x2x85%
1x2x90%
3x1x90%

"Karen"
150 wall balls 20/14-10'
For time

Monday, August 18, 2014

Tuesday

SKILL WORK

EMOM x 10
Even: 1-3 bar or ring muscle ups
Odd: 30 hollow rocks

METCON

Amrap15:
50 double unders 
10 meter handstand walk
15 Russian kettlebell swings 55/35
5 handstand push ups

Sunday, August 17, 2014

Monday

STRENGTH

A. 2 snatch pulls + 1 snatch
2x3x80%
3x3x85%
B. Back Squat
5x2x90%

METCON

3 rounds of a 3 minute Amrap of:
400 meter run
Max hang power clean and jerk
Rest 90 seconds
*score total reps

Thursday, August 14, 2014

Friday

WITTMAN
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

7 Rounds for Time of:
15 KB Swing 55/35
15 Power Cleans 95/65
15 Box Jumps 24/20
**30 Minute Cap

Wednesday, August 13, 2014

Thursday

STRENGTH
3 Position Pausing Squat Clean
(Below knee, above knee, mid thigh)
2 sets @ 70%
2 sets @ 75%

METCON:
Amrap 3
Run 400m
Max Thrusters 95/65
Rest 1 Min
Amrap 3
Run 300m
Max Thrusters 115/75
Rest 1 Min
Amrap 3
Run 200m
Max Thrusters 135/95
(Score is total Thrusters)