Hero WOD “AV” and Cookout Saturday
Join us on Saturday November 15, 2014 as we do a hero WOD “AV” to honor Alex Viola. We will do the WOD at all of the classes that day and then throw some food on the grill at noon. Come out and join us as we honor this fallen hero. Invite friends and family on Facebook. Sign up & donate to the cause here:AV Hero WOD Registration & Cookout.
6a: All Levels CrossFit- Dyer
7a: All Levels CrossFit- Dyer
8a: Open Gym- Mike
12n: All Levels CrossFit- Mike
4p: All Levels CrossFit- Richard
5p: All Levels CrossFit- Mike
6p: All Levels CrossFit- Mike
Workout of the Day (WOD)
A. Bench Press: 3 sets of 5. Worksets. Max reps final set.
B. 3×3 Minute AMRAPs
3 minute AMRAP: 10 Wallballs (20/14), 20 Double-Unders
3 minute AMRAP: Burpees
3 minute AMRAP: 10 WallBalls (20/14), 20 Double-Unders
*Scale Double Unders 2:1 Singles (40 reps)
Post load and reps for Bench and total rounds and reps each AMRAP.
Ex: 235#, 7 reps, 5+4 / 43 / 4 Rx.
And coming Saturday…
HERO WOD “AV”
25 minute AMRAP
3,6,9,12,15,18,21, … and so on
OVER THE BAR BURPEES
Score is total reps completed. Ex: 254 Rx.
9am Class and 1st Heat of AV
10am Class and 2nd Heat
11am Class and 3rd Heat
12pm Cookout begins
Scaled options available for all heats.
Time: 10a class, 11a open gym