Practice your rope climbs and sign up for 31 Heroes

Thursday, August 14, 2014

Skill

Rope Climbs

WOD

3 Rounds

20 Burpees

10 Curtis Ps (95/65)

400m Run

*1 Curtis P = 1 Clean, Right leg lunge, left leg lunge, shoulder to overhead)

We will once again be doing the 31 Heroes workout this year at CrossFit Hyannis.  YOU CAN SCALE THIS WORKOUT SO IT IS APPROPRIATE FOR YOU!  It will be on Sunday, August 31st with heats beginning at 9:30am.  It is a partner workout- there will be a sign up at the gym; you may sign up with a partner or we can find one for you.  You can officially register on the EventBrite Site (if you would like to make a donation and get a t-shirt, otherwise you can just sign up at the gym).  Following the workout, we will be having our CFHY pool party at the Winslows house!!!  You do not have to do the 31 Heroes workout to come to the pool party, and family and friends are welcome at both events!

“31Heroes”

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). 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.

 

 

2014-08-14

Click on a tab to select how you'd like to leave your comment

Speak Your Mind

*