I Know many of you, especially those new to crossfit, may not have a good idea of what we are trying to do on August 17th. So here's a quick run down of what its all about. On August 17th we are doing a fundraiser to raise enough money to buy a special wheel chair designed for war veterans called a "track" chair. On that day we have a 5k planned as well as a special WOD designed and named after Jonathan Davis, a local war veteran who died while serving our country. The WOD is designed mainly for Crossfitters but not limited to them. Any decent athlete can perform these movements and it can and will be scaled for most. The wod has been submitted to Crossfit HQ in hopes that it will be made an official Crossfit Wod, in which case we will be the first to perform it! Also on that day Congressman Scotts wife will come and speak and perform the WOD. She is a Crossfitter and is bringing others to perform the WOD as well. Everyone who participates will get a very unique t shirt designed especially for the event. T-shirts will be available for sale to spectators as well. There will be vendors, food, live band and even inflatables for the kids.We will have an opening ceremony where our nation colors will be presented. Fun for all! And also a great cause. So many of our nations Vets suffer unique injuries that sometimes takes special equipment for them to lead a some what "normal" life. Many of these Vets simply cannot afford to buy this equipment on their on. So on August 17th we plan on standing up for all those who stood up for us and sacrificed so much. 100% of the proceeds will go to by this special wheel chair.It cost around $15,000. So i hope to see you there even if your not participating in the Workout. Bring a friend and enjoy watching the rest of us pay tribute to a local hero, a husband and father to a son he never got to see. Train hard! Ill see you in the Box!
5 x 3 back squat
Complete 7 rounds for time of:
7 front squats (M:135#/W:95#)
7 kettlebell swings (53#35#)
7 Chest to bar pull ups
15 minutes to establish a 1 rep max clean
Complete as many rounds as possible in 12 minutes of:
5 deadlifts (M:225#/W:155#)
15 box jumps (24"/20")
7 Kettlebell swings (53lb,35lb)
If you can swing a 2 pood bell or a 1.5 pood (female) then do it!
3/3/3/3/3 Thruster (going for as heavy as possible)
Complete 9 rounds of the following for time:
5 thrusters (60% of your best 3 rep max)
No rack for the conditioning workout.
5 rep max deadlift (5-10# more than your last 5RM deadlift)
Complete 21/15/9 reps for time of: Deadlift (M:225#/W:155#)
5 x 3 Push Press
Start a 12 minute running clock. Complete 3/6/9/12/15....etc.
Hang squat cleans (M:115#/W:80#) Hand release push-up
Box jumps (M:24"/W:20")
On the minute for 30 minutes
5 Pull ups
10 Push ups