WOD/Events

Rope Climb Technique:
Rx: 10 Legless Climbs for time
Fx; 12 Climbs for time
*Wear Tall Socks

27-21-15-9
Deadlift 155/105, Fx: 135/95
Hand Release Push ups

Free Class is at noon with Coach Mike. A great way to introduce CrossFit to someone who hasn’t done it before
 

==================================================
https://www.31heroes.org
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.
In the wake of the unimaginable tragedy, a mission was born. Following the downing of Extortion 17, a fundraising WOD—hosted at more than 430 gyms around the country with more than 10,000 participants—raised $300,000 over a four-week period to support the 30 families affected. This prompted the organizers to create The 31Heroes Project to remember our fallen heroes and take care of their loved ones.
Humbled by the massive response and inspired by the impact on the families of these heroes, 31Heroes recognized an opportunity to reach even more families. Soon, new events and WODs were organized with the help of a growing network of passionate volunteers.
Today, as a 501(c)(3) non-profit, we assist athletes and event organizers around the country with tools and resources to continue the legacy of selflessness and camaraderie of August 6, 2011.
Through strategic alliances with other organizations we can ensure that all proceeds directly fund programs that support service members and their families, including the Navy SEAL community.
Since our first event in 2011, more than $1.5 million has been given back to our nation’s heroes and their families through grant-making opportunities and partnership programs. In 2015, The 31Heroes Project launched the initiative to send a designated number of veterans to distinguished brain centers across the country to receive cutting-edge treatment for Post Traumatic Stress Disorder and/or Traumatic Brain Injury.
They’ve left behind more than just memories. They’ve given us a legacy to honor. Together, we can ensure the mission to honor the fallen lives on and veterans are not forgotten when they return home.
==================================

Front Squat/Back Squat Cycle
6 x 3/6 @ 83%
Rest 2:00″

8-7-6-5-4-3-2-1
Power Snatches 135/95 Fx:95/65
Chest to Bar Pull Ups, Fx:Pull Ups

 
No Core Blast tonight but it will return next week!
==========================

Muscle Up Technique:
RX: 5 sets of 2 strict + 3 Kipping UB
Fx: 5 Sets of 3-5 UB Kipping
*Rest as little as Possible
3 Rounds For time:
18 Box Jumps 24/20
15 Alt. DB Snatches 50/35, Fx: 35/20
12 Burpees
9 Toes to Bar

 
 
 

Power Snatch
00:00-14:00 Find Heavy Triple
14:00-20:00 3 x 3 @ 90% of triple
*Does not have to be Touch and Go
AMRAP 12:
60 Double Unders
400 meter Run
20 WBS 20/14

Free Class starts at 6:30pm with Coach Claire!!!
 

 
Front Squat/Back Squat Cycle
5 x 4/8 @ 80%
Rest 2:00

Partner WOD:
Partners Alternating Rounds:
AMRAP 12:
9 DB Deadlifts 50/35, Fx:35/20
6 Burpees
3 DB Cleans 50/35, Fx:35/20
*2 Dumbbells
*Idea courtesy : TZ Strength
*Coaches notes: 1 head of the DBs need to touch the deck.
 

“No discipline is enjoyable while it is happening—it’s painful! But afterward there will be a peaceful harvest of right living for those who are trained in this way. So take a new grip with your tired hands and strengthen your weak knees. Mark out a straight path for your feet so that those who are weak and lame will not fall but become strong.”
‭‭Hebrews‬ ‭12:11-13‬ ‭NLT‬‬

Strength for the week
Monday: “Helen”
Tuesday: Front/Back Squat
Wednesday: Power Snatch
Thursday: Muscle Ups
Friday: Front/Back Squat
Saturday: Clean Complex
Sunday: Rope Climb
Full Motion Life and Sport will be here TONIGHT giving free ART to our athletes from 5pm-6:30pm
================================================================
 
 

“Helen”
3 rounds for time:
Run 400m
21 kettlebell swings (24/16)
12 pull-ups ”
9/15/2015

EMOM 8:
3 Push Press (ME)

Come learn some muscle up technique with coach Kathleen. Skill class starts at 12:30pm
=============================================================

Deadlift:
4 x 5 @ 75% of 2 RM

AMRAP 12:
8 Hang Power Cleans 135/95, Fx: 115/80
9 Hand Release Push Ups
10 Toes to Bar