Friday, August 26, 2016

Saturday, 27 August


31 Heroes WOD:

Partner 1 completes 400m Sandbag Run (25/45#)
Partner 2 continuously works through the following:
8 Thruster (105/155#)
6 Rope Climb (15')
11 Box Jump (24/30")

When Partner 1 completes run, trade places and pick up where Partner 2 left off.

Continue for 31 minutes to complete AMRAP.

From https://www.31heroes.org/wod/:
"On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when a CH-47 Chinook helicopter, call sign Extortion 17, was downed in Afghanistan.
The 31Heroes WOD (workout of the day) was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice. For the athletic community, this is our moment of silence. This is how we remember. This is how we come together to support those who’ve fought for us. The 31Heroes WOD is more than a workout. This is a mission to give back to those who’ve given their all."


Thursday, August 25, 2016

Wednesday, August 24, 2016

Thursday, 25 August


"Elizabeth"
21 - 15 - 9
Power Clean (95/135#)
Ring Dip

last completed 3 February

Tuesday, August 23, 2016

Wednesday, 24 August


Run 1 Mile as fast as possible

(last completed 21 April)

WOD:
4 rounds, with 1 minute rest:
Using 80% of your heaviest snatch weight, complete:
1 Power snatch
1 Squat snatch
1 Power clean
1 Squat clean
3 Push jerk



Monday, August 22, 2016

Tuesday, 23 August


WOD:
2 rounds, with 1000m recovery row between:
40 Slam Ball (20/30#)
50 Knee to Elbow
100 Double Under




Sunday, August 21, 2016

Monday, 22 August


"Karen"
150 Wall Balls (14/20# to 10' target)

After "Karen," complete 1 mile cool-down run

last completed 21 April



Friday, August 19, 2016

Saturday, 20 August


"Bulger"

10 rds:

150m Run
7 Chest to Bar pull-ups
7 Front Squat (95/135#)
7 HSPU

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, AB, died July 3 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle.

Cpl. Bulger is survived by his wife Rebeka and daughters Brookelynn and Elizabeth.

Last completed 22 August, 2015

posted on crossfit.com 19 October 2010