FRI 07.31.15 – 31Heroes Event On Saturday!

Teamwork. Tina and Josh on Tandem Burpees.

Teamwork. Tina and Josh on Tandem Burpees.

31Heroes WOD Hosted by CrossFit Midtown

Sign up to participate in the WOD on Saturday, August 1st from 9am-12pm. 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. For more details of the event, WOD description, Open & Scaled divisions, heat times, and to register & donate click here.

#workouttoremember

#workouttoremember

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael

Workout of the Day (WOD)

A. Bench Press: 3 sets of 5 reps. Worksets all at the same weight. Max reps on final set.

B. 3 Rounds [15 minute time cap]
8 Double Kettlebell Clean (24/16)
4 Tire Flips
250m Sprint
Rest 1 minute between rounds

Post load and reps for Bench. Post time to complete WOD. Ex: 175# 11 reps, 8:51 Rx.

And coming Saturday…

“31Heroes”
AMRAP in 31 minutes of:
8 Thrusters (155/105)
6 Rope Climbs (15′)
11 Box Jumps (30″/24″)
[See Event Participant Guide for scaling options]

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 number of rounds/reps (25 per round). Ex: 5+16 Rx.

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.

Saturday Schedule

31Heroes Heat Times
8:30a: Doors Open
9:00a: Athlete & WOD Briefing
9:20a: 1st Heat
10:10a: 2nd Heat
11:00a: 3rd Heat
11:45a: Participant Raffle and Prize Giveaways
12:15p: Yoga- Monica Miller

Sunday Schedule

10a: All Levels CrossFit- Dyer
11a: Competition Practice/Open Gym- Dyer
12:15p: Yoga- Annie Harbison

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