MON 7.29.13 31 Heroes

31 Heroes

Once again CFM is participating in the 31 Heroes charity workout. This is a challenging workout to raise money for wounded soldiers and their families. The workout is a memorial to honor the 30 soldiers and 1 military working dog who died in Afghanistan on August 6, 2011 during an extraction effort when their Chinook military helicopter was downed.
Participation in this event is a great opportunity to show support for the soldiers and their families who sacrifice so much to allow us to live our lives safely here at home. Summary details for the event and a link to register are below:

Location: CrossFit Midtown
Date: Saturday, August 3rd
Time: 10:00 to 12:00
Cost: $31 (plus $6 shipping fee for your shirt – may be able to opt out of getting a shirt if you don’t want to pay the extra 6 bucks).
“31 Heroes”
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
Scaling?: Yes, this workout is hard as hell. Any of the movements can and should be scaled depending on your skill level and capacity. Don’t not sign up just because you’re not comfortable doing it as written. The point is to honor those who have sacrificed for you, raise money for a great cause and to get a great workout with your friends.
Post Workout Reward: Rex and I will have a cooler of free beers for finishers. Nothing like cooling down after a hard workout with a cold one and some good company. Hope to see you all on Saturday!
photo-2 copy 3It was great to see all of those PRs set a couple weeks ago on 1 rep max bench press!

Workout of the Day (WOD)

A. Bench press: 5-5-5+ @80% of 1RM
B. 4 rds for max reps – :30 work, :30 rest of
1. Hollow rocks
2. Double unders
3. Barbell walking lunges (front rack)
4. HSPU (Start at any station. Rotate in order for four rounds)

And coming tomorrow…

A. Clean & Jerk: 3-2-1-3-2-1
Every two minutes (start w 3, at 2:00 do 2, at 4:00 do 1; increase in weight as possible – ex 3@115-2@125-1@135-3@125-2@135-1@145)
B. As many reps as possible (AMRAP) in 8 mins:
3 C&J (@80% of heaviest C&J part A)
3 strict pull ups
3 toes to bar
…then 6 each, then 9 each, and so on, until time expires

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