saturday's wod

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Usually we don’t post our Saturday workouts, but since it is a HERO WOD and the date was just this week, we wanted to make sure we shared the background story and let you take a look into what we will be completing tomorrow.

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 an Extortion 17 helicopter was downed in Afghanistan. The 31Heroes WOD was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.

Teams of 2 : 31 min AMRAP

  • 8 Thrusters (155/105)

  • 6 Rope Climbs

  • 11 Box Jumps (30/24)

    Partner 1 works on the AMRAP, Partner 2 runs 400m with the sandbag. Once P2 gets back you switch and pick up where P1 left off

As for TODAY (Friday) here is the workout!

WOD - 5 min AMRAP + 5 min Rest x 3

  • Cal Row Buy in

  • In remaining time “Chief”

    • 3 Power Cleans + 6 Push Ups + 9 Air Squats

      Cals decrease each 5 min AMRAP, but Power Clean weight increases

July member shoutout!

Of course we wouldn’t forget to post our monthly shoutout!! For July we want to give a big shoutout to Kelsey Rosenkrans!!! After having a baby boy not toooo long ago, Kelsey has been absolutely crushing it in the gym. Lately she has been hitting some pretty big numbers on the barbell with ease! OH can’t forget how much of a sick rower she is too, watch out guys, she’ll give you a run for your money!! Kelsey has been a CrossFitter for some time now and is always looking to improve herself every day. We always look forward to seeing her smiling face walk through those doors but also give her that extra push towards the end of a wod. Keep up the amazing work Kelsey! We’re excited to keep watching your progress !

Strength- Alt OTM x 10

  • 50 meter Prowler Push

  • :40 sec Double Under practice

WOD- Alt OTM x 4 Rounds

  • min 1 = Burpees

  • min 2 = Russian KB swings (70/53)

  • min 3= Air Squats

  • min 4= DU

  • min 5= Sit-Ups

Score = total reps

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