WODs at 6, 8:30, & 11:45 am and 4, 5:15 & 6:30 pm
Boot Camp at 6 am
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.
25 reps @ 50% of 1RM
15 reps @ 55%
10 reps @ 60%
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)
— 5 slam balls
— 15 double unders
— 5 weighted jumping air squats
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.