photoWOD for Friday, August 2

WODs at 6, 8:30, & 11:45 am and 4, 5:15 & 6:30 pm
Boot Camp at 6 am

CFS will be participating in the 31 Heroes WOD tomorrow, August 3. Click here to register (not required). The event will take place at CFS. Read below for details. Scaling options will be provided.

While it’s nice that so many of you rested yesterday, it was also nice seeing so many of you work on skills and/or make up a missed WOD.

It’s August, and the focus this month will be on strengthening the ankles. We’ll be starting a new 6-week strength cycle next week, and the focus will be on the push-jerk or split-jerk and the clean.

Strength
HBBS
25 reps @ 50% of 1RM
15 reps @ 55%
10 reps @ 60%

Conditioning
20 min total
0-9 AMRAP (3-min intervals)
0-3 Slam balls
3-6 Double unders
6-9 Weighted jumping air squats (use slam ball)
9-10 Rest
10-16 AMRAP
— 5 slam balls
— 15 double unders
— 5 weighted jumping air squats
16-17 Rest
17-20 AMRAP
Slam ball cleans

~~~~~~~

31 Heroes WOD
AMRAP 31 minutes (As Many Reps As Possible)
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). We will carry bumper plates, medicine balls, or slam balls. 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.