Archive for September 6, 2013

Saturday 20130907 Open Workout

Posted: September 6, 2013 by totactfit01 in Uncategorized

HotShot19 namesNineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ.  Today’s WOD is a special Hero WOD designed by CrossFit HQ.  To learn more about these brave men, click on the above picture to go to the HotShots19 site.  On the site, you can also donate to support the families of the fallen heroes.  Also, we will have a bucket set out during the WOD in case you wish to contribute.

WOD:

“Hotshots 19”

  • Six rounds for time of:

  • 30 Air Squats

  • 19 Power cleans (135/85)

  • 7 Strict Pull-ups

  • Run 400 meters

 

Post time to Comments/LogWOD

 

Video courtesy of CrossFit HQ.  Yes, I know it’s a long video.  Watch it.  See what this great community is doing to help these folks.  I dare you to feel nothing by the end of this.

Cash Out:

Active Recovery

You folks have put in some serious hard work this week.  After this awesome WOD, take time to work on recovery.  Be ready to hit it hard Monday!