WED 08.04.21

David A.

31Heroes WOD

Saturday, August 7th 31Heroes Fundraising WOD & Cookout!! Click here for more details! This will also be a Bring-A-Friend Day so invite a friend to join you for a Foundation/Beginner friendly version of the hero workout and contact us with which heat you’ll be in.

Click here to help fundraise or make a donation to Team CFM & Friends:

31Heroes Hosted by CFM
Sign up for a heat here:
Doors Open: 7:30a
Heats: 8:31a, 9:15a, 10:00a, 10:45a
Yoga: 11:45a
Cookout: 2:00p

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Jeannette
6:00p: Zoom CrossFit– Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Michael

Workout of the Day (WOD)

A. Rope Climbs
In 10 minutes practice rope climb progressions*
*All athletes must were long socks or shin guards to protect shins when climbing

200m Run
20 KB Goblet Hold Reverse Lunges (53/35)(Rx+70/53)
20 Straight Leg Med Ball Sit Ups (20/14)(Rx+GHDSU)

At Home

200m Run
20 DB Goblet Hold Reverse Lunges (50/35)(Rx+70/50)
20 Straight Leg Weighted Sit Ups (35/25)(Rx+50/35)

Post rounds for the AMRAP. Ex: 6+20 Rx

And coming tomorrow…

A. Partner WOD
For Time [28min cap]

1500m Row (250m Intervals)
100 Mountain Climbers (L+R=1)
50 Pull Ups
25 Squat Cleans (155/105)(Rx+ 205/155)
50 Pull Ups
100 Mountain Climbers
1500m Row

At Home
A. Partner WOD
For Time

1200m Run
100 Mountain Climbers (L+R=1)
50 DB Bent Row (50’s/35’s) or Pulling Movement
25 DB Squat Cleans (50’s/35’s) or Reverse Burpees
50 DB Bent Row (50’s/35’s) or Pulling Movement
100 Mountain Climbers (L+R=1)
1200m Run

1 partner working at a time. All reps are team totals. Partners must alternate every 250m on the row and may partition the reps for the other movements any way.

B. Banded stretch cool down

Post the time for the WOD. Ex: 21:20

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