Saturday 20130525 Open Workout @0900

Posted: May 24, 2013 by totactfit01 in Uncategorized

Don’t forget, there will only be one class on Monday, Memorial Day.  It will be @ 0900.  Classes will be back to normal on Tuesday



Pic courtesy of Military Times

Memorial Day WOD For Warriors Tribute

Teams of two complete two rounds of the following:
21 Pull-ups
21 Burpee Box Jumps(24/20)
21 Firemans Carry Back Squat
21 Burpee Box Jumps(24/20)
21 Pull-Ups
Order will be Partner 1, partner 2, partner 1, partner 2

So for a Round, Partner 1 goes through the whole sequence, then partner 2..  Firemen’s carry means, athlete picks up partner and does squats w/partner on their back.

Veterans support organization Team Red White & Blue is hosting a CrossFit “workout of the day” on May 27 to celebrate Memorial Day.  Since we have other plans for that day, we will do it today.
The workout includes 5 exercises; one for each branch of the military, each with 21 reps to signify a 21 gun salute
Organizers say the partner workout “signifies the bonds we aim to create between our nation’s warriors and the communities they grow in and return to, and doing it twice reflects the fact that we honor both the living and the deceased.”

Go to the original article here for more information.

Post who you teamed with and your time to Comments.  Also, post what Memorial Day means to you.  And, this is just the first of 2 Memorial Day-themed WODs.  Be here Monday @ 0900 for the other.

Video courtesy of CrossFit Cheshire.  Footage from this WOD being done last year.  If you or your partner cannot get the other person up in the fireman’s carry, going piggy-back is an acceptable scale.  BUT, get full depth on that squat!

Cash Out:

Banded Lat Stretch x3 min per

Pigeon Pose x2 min per

Firebreather Piece (Done on your own time outside of class):

Weighted Stationary Dips – 3×5

3x 87%, 2×90%, 1×92%

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