Ricky finishing a power clean
31Heroes WOD Hosted by CrossFit MidtownSign 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
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. Hang Clean:
In 16 minutes work up to a heavy hang clean (may be squat or power).
B. 5 Rounds For Time: [15 minute time cap]
4 Hang Squat Clean (95/65)
4 Kettlebell Clean & Press Right Arm (24/16)
4 Kettlebell Clean & Press Left Arm (24/16)
9 Ring Dips
Post load for clean and time for WOD. Ex: 255#, 7:53 Rx
And coming Saturday...A. Kipping Pullups Progressions:
Spend 10 minutes working on kipping pullups.
B. Hold and Run [28 Minute Time Cap]
Open: 200m Kettlebell Carry (m = 24’s/32’s, w = 16’s/20’s kg)
40 Air Squats*
To start the workout, one partner will carry both kettlebells 100m and the other will carry them back 100m for 200m total. Both partners must travel together. *Partner Double Kettlebell Farmer’s Carry Hold (m = 24’s/32’s, w = 16’s/20’s kg) while other partner is doing pullups, pushups, and air squats. All reps are team totals. Partners may partition the reps any way. Both partners run 200m together at the end of each round.
Post time to complete WOD. Ex: 17:35 Rx+
9a: All Levels CrossFit- Justin
10a: All Levels CrossFit- Justin
11a: All Levels CrossFit- Justin
12p: Yoga- Monica Miller
10a: All Levels CrossFit- Dyer
11a: Competition Practice/Open Gym- Dyer