WOD – August 25, 2017

Work Out of the Day


“31 Heroes”

In teams of 2, as many rounds as possible in 31 minutes of:

8 thrusters, 155/105lbs

6 rope climbs

11 box jumps, 30/24″

*400m run with sandbag, 45/25lb

One athlete runs with sandbag while the other works through movements.  When they get back they pick up where their teammate left off.


The 31Heroes WOD, the title event of The 31Heroes Project, was born out of the tragedy of August 6, 2011 when a Chinook helicopter was lost in Wardack province, Afghanistan. The Chinook helicopter was carrying 17 Navy SEALs, two Navy EOD Technicians, three Naval Special Warfare Combat Support Sailors, two Army Aviators, three Army Air crewmen, three Air Force Special Tactics Operators, and one Military Working Dog. These men made the ultimate sacrifice for our country and freedom. This workout is a way that we can offer some of our sweat and tears to honor their memories and continue to remind the families that we have not forgotten the service of their loved ones.

WOD – August 24, 2017

Work Out of the Day


“Filthy Fifty”

For time:
50 Box jump, 24/20″
50 Jumping pull-ups
50 Kettlebell swings, 35/20lb
50 Walking Lunges
50 Knees to elbows
50 Push press, 45/35lbs
50 hip extensions
50 Wall ball shots, 20/14lbs
50 Burpees
50 Double unders

Post time to comments.

WOD – August 23, 2017

Work Out of the Day


As many rounds as possible in 20 minutes of:

5 squat snatches

10/8 cal row

5 squat cleans

10/8 cal bike

5 power clean and jerks

10/8 rope pulls, 22ft

*Increase weight each round 

Rx = 135/95lb, 155/105lb, 175/115lb, 195/125lb, 215/135lb…

Advanced = 95/65lb, 115/75lb, 135/95lb, 155/105lb…

Intermediate = 75/55lb, 95/65lb, 115/75lb, 135/85lb…

Beginner = 45/35lb, 55/40lb, 65/45lb, 75/55lb…

Post rounds and reps completed to beyond the whiteboard.

WOD – August 22, 2017

Work Out of the Day


2 Rounds For Max Reps of –

In 5 minutes:
800m run
max set of pullups
max rep burpees

Rest 2 minutes

In 4 minutes:
400m run
max set of pullups
max rep burpees

Rest 2 minutes

In 3 minutes:
200m run
max set of pullups
max rep burpees

Rest 2 minutes

Post total pullups reps and burpee reps to beyond the whiteboard.

WOD – August 21, 2017

Work Out of the Day


Thruster 5-5-5-5-5

then, 

As many reps as possible in 12 minutes of:

3-6-9-12-15…

Strict Handstand Pushups

Front Squats, 185/125lb

*40 double unders to start each round

Post loads and reps completed to beyond the whiteboard.

WOD – August 18, 2017

Work Out of the Day


“Rich”                                                                                                                                         

For time:
13 squat snatches, 155/105lbs
Then, 10 rounds of:
    10 pull-ups
    100-meter sprint
Then, 13 squat cleans, 155/105lbs

Post time to beyond the whiteboard.

 

U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvised explosive device in Panjwai District, Afghanistan.

Vazquez joined the Army in 2004 and earned many awards during his service including: the Purple Heart, three Army Commendation Medals, two Army Achievement Medals, the Meritorious Unit Citation, two Army Good Conduct Medals, the National Defense Service Medal, the Iraq Campaign Medal with one Campaign Star, the Afghanistan Campaign Medal and many more.

Vazquez was a dedicated CrossFit athlete. His favorite movements included snatches, cleans, running, kettlebell swings and pull-ups. He is survived by his mother, Teresa L. Paddie; father, Teodoro Vazquez Lopez; step-father, Bryan Melton; brothers, Romario Vazquez, Brandon K. Melton and Pablo Vazquez; and sisters, Christine Marie Vazquez, Celza L. Sauceda, Ashley J. Hyde, Isabel C. Vazquez and Endina S. Vazquez.

WOD – August 17, 2017

Work Out of the Day


“16 Football Fields”

In teams of 2, 

4 rounds for time of:

100yd overhead carry, 100/70lb

100yd sandbag carry, 150/100lb

100yd farmers carry, 140/100lb

100yd sled drag, 100/70lb

Post time to beyond the whiteboard.

WOD – August 16, 2017

Work Out of the Day


Back Squat 4-4-4-4-4

then,

3 rounds for max reps of:

1 minute row for calories

1 minute medball cleans, 20/14lb

1 minute box jumps, 20/16″

1 minute rest

Post loads and reps completed to beyond the whiteboard.