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- Kelly
7a: All Levels CrossFit- Kelly
8a: Open Gym- Kelly
12n: All Levels CrossFit- Michael
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey
Workout of the Day (WOD)
A. Clean & Jerk: In 20 minutes work up to a 1 rep max.
B. “Grace” Gets Personal
30 Clean & Jerk (65% of 1 RM)
Post max Clean & Jerk and time and weight for WOD. Ex: 255#, 6:24 (165#)
And coming tomorrow…
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.