8/30/14 Saturday


strong>“31 Heroes”

In Teams of 2, AMRAP 31:

-8 Thrusters (155/105)
-6 Rope Climbs
-11 Box Jumps (30/24)

*Partner #1 will perform the work listed above. Partner #2 will run 400m with a Plate (45/25). Once Partner #2 returns from the run, Partner #1 will grab the plate and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total number of rounds and reps.

31 Heroes was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other, providing much-needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitter’s “moment of silence.” This is how we can honor those that gave all in the name of freedom.

8/28/14 Thursday


Warm-Up: 3 rounds
-10 Good mornings (20/15)
-10 OHS Walking Lunges
– 5 Strict Push-ups

WOD: “The Chief”
5 Rounds of 3 Min AMRAP:

-3 Power Cleans (60/40)
-6 Push Ups
-9 Air Squats

*Rest 1 min between rounds

Monday 8/25/14



Second week of our weightlifting cycle.. weights are going to get a little heavier! 

Weightlifting: Clean and jerk 5×2 at 75% of your 1 rep max 


Buy in 15 Calorie Row 

then 2 rounds

- 20 KBS (24/16)

- 15 Chest to bars 

Cash out Run 600m 

Saturday 8/23/14


This picture demonstrates a perfect example of teamwork! Saturday is going to be our new day for partner workouts 

Partner WOD: No splitting reps 

3 Rounds 

- 15 HSPU 

- 10 Squat cleans (60/40) 

- 15 Russian twists (20/10)


Friday 8/22/14


So… Fridays are going to be our new press day instead of Saturdays! We did a lot of push presses Wednesday and burpees yesterday so we are going to give the shoulders a break today. Starting next week Thursdays we will start pressing again!! 

- 15 minutes of shoulder mobility and stretching! Let’s try and work on a weakness, so maybe you struggle with hitting the bottom of a squat. If so let’s see where the problem is and work on it!

WOD: 4 rounds 

-  5 pull ups 

- 15 air squats 

- 10 good mornings (40/20) 

Thursday 8/21/14


Gymnastics: EMOM for 10 minutes 

- 2 Skin the cats or 10-15 second L-sit hold hanging on the bar 

- Handstand walk attempt for 20sec. (20 seconds start when you are walking on your hands) 

WOD: (this will make you better and will build character)

- 100 Burpees for time

*These aren’t going to be your normal crossfit burpee, we want to see a good burpee with no flopping on the floor and no worm push ups. We will be watching!  

Wednesday 8/20/14


We are starting off with triples in snatch and clean and jerk this week and it will change next week. We know 3 clean and jerks kind of feel like a mini WOD so stay calm and jerk on! Weights will get heavier and reps will get lower (sometimes)..

Weightlifting: Clean and jerk 4×3 at 70% of your 1rm

WOD: 8 Minute AMRAP (ascending ladder of 2’s)
– Push press (60/40)
– Shuttle runs