Friday: 150731 and Saturday: 150801

Posted: July 30, 2015 by Todd Katz in Uncategorized

REMINDER: Saturday is 31 Heroes. If you’d like to purchase the shirt, scroll down a few posts and you will find the link to the correct website.

Friday:

Part A) Skill Work (15 min. cap)
Rope Climb
Box Jumps

Part B) For Time:
265 Meter Farmers Walk (KBs, DBs, Bumper Plates)
20 Stone to Shoulder (choose weight)
265 Meter Run
10 Stone to Shoulder
265 Meter Farmers Walk
5 Stone to Shoulder
265 Meter Run

Post loads and time to comments:

FAQ for 31 Heroes: Because they’ve been coming non stop this week.

What time are you running class?
Normal class times today. We are running 31 Heroes like any other Saturday class.

What if I don’t have a partner?
If you have a partner and are trying to kick some ass relative to the rest of the CrossFiting universe, awesome go for it!!! If you don’t have a partner, don’t worry, please come anyway!!! We will get you a partner…. if we have an odd number of people we will turn one team into a 3 man team. This should be done as a team/partner WOD as its intent.

Can we do this is a man/woman team?
YES!!! One can be scaled or not… As long as the workout is hard, that’s what’s important.

I’ve never climbed a rope is there a mod?
Yes BUT You’re climbing a rope… you don’t have to go all the way to the top and you might not get very far. Gives yourself some goals… Learn how to lock your feet in place, learn how to clear rope slack, each attempt will count as a rope climb. The only way to learn is to do and make mistakes in the process.

I didn’t register online at 31 heroes can I still do this? ok, but seriously, go to the website and buy the shirt. 30 bucks, nice shirt. Remember what we are doing this for…. 31 Heroes died for us.

“31Heroes”
AMRAP 31 Min (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.

Post total number of reps per team to comments:

Thursday: 150730

Posted: July 29, 2015 by Todd Katz in Uncategorized

Part A) Hang Power Clean (heavy triple, 15 min. cap)

Part B) For Time:
800 Meter Run
5 Hang Power Cleans Pick a starting weight
Every 5 Reps (add 5#s)
After 30 Reps are completed
Run 800 Meters

Wednesday: 150729

Posted: July 28, 2015 by Todd Katz in Uncategorized

Notes: This Saturday we will be doing 31 Heroes. Consider purchasing a shirt and support the cause. You can go here if you’d like to get this year’s shirt: http://store.31heroes.com/

Part A) 3 Rounds NFT
12 Pistols
12 Burpees

Part B) Back Squat
4 x 8 (90 seconds rest)

Part C) 15-12-9 Reps for Time:
Back Squat 185/135
Bar Facing Burpees
Knees to Elbow

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Tuesday: 150728

Posted: July 27, 2015 by Todd Katz in Uncategorized

Notes: This Saturday we will be doing 31 Heroes. Consider purchasing a shirt and support the cause. You can go here if you’d like to get this year’s shirt: http://store.31heroes.com/

Part A) Push Press (60 seconds between sets, add weight after each set)
1 x 8
1 x 7
1 x 6
1 x 5
1 x 4
1 x 3
1 x 2
1 x 1

Part B) 8-7-6-5-4-3-2-1-2-3-4-5-6-7-8 Reps for Time:
STO @ your 5 Rep weight in part A
Pull-Ups

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Monday: 150727

Posted: July 26, 2015 by Todd Katz in Uncategorized

Notes: This Saturday we will be doing 31 Heroes. Consider purchasing a shirt and support the cause. You can go here if you’d like to get this year’s shirt: http://store.31heroes.com/

Part A) Skill Work: Rope Climb and Box Jumps (10 min. cap).

Part B) Thruster (no Rack) (15 minutes work up to a heavy 3)

Part C) AMRAP 10
2 Rope Climbs
4 Thrusters (155/115) (scale as necessary)
6 Box Jumps 30 inches (scale as necessary)

Post load and total number of rounds completed to comments:

Saturday: 150725

Posted: July 24, 2015 by Todd Katz in Uncategorized

Notes: Reminder, there is a Self Defense Seminar on Sunday. The price is 30 dollars please register under Events if you would like to attend.

SATURDAY WOD:

In Teams of the Entire Class:

Your Workout will consist of the following exercises:
Pull-Ups
Push-Ups
GTO – Odd Object
Box Jumps 20 inches
Overhead Walking Lunges 45#/35#

Your coach will give you your rep count and as a class you will have to complete all your reps. When the reps are complete the class will be required to do a Farmer’s Walk together.

Friday: 150724

Posted: July 23, 2015 by Todd Katz in Uncategorized

For Time:
Run 4 Loops Around the Building (1065 meters)
15 Box Jumps 24/20 inches
Run 3 Loops Around the Building (800 Meters)
15 Box Jumps
Run 2 Loops Around the Building (530 Meters)
15 Box Jumps
Run 1 Loop Around the Building (265 Meters)
15 Box Jumps

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