Yesterday's WOD:
8 August 2013
AMRAP:
1 Min Row (damper on 5)
2 Min Wall Balls (20/14) (11/10)
3 Min Kettle Bells (70/53)
4 Min Wall climbs
3 Min Kettle Bells (70/53)
2 Min Wall Balls (20/14) (11/10)
1 Min Row (damper on 5)
31 Hero's WOD
On August 31st, CrossFit Dig Deep will be completing the 31 HERO's WOD. I hope we have MAX participation for this WOD. More details as we get closer. We will be practicing rope climbs until them...be sure and by your long (knee high) socks and keep them with your CF stuff.
The 31 HERO's WOD is accomplished annually in honor of the 30 military members and their working dog that died in combat August 6th 2011. We honor them and their sacrifice to us and our country.
“31 Heroes”
AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total # of reps.
This WOD 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 CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total # of reps.
This WOD 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 CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom
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