pic courtesy of 31Heroes.org
On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when a CH-47 Chinook helicopter, call sign Extortion 17, was downed in Afghanistan.

This WOD is in honor of these fallen Heroes.

WOD:

“31 Heroes”

Partner WOD

31 Min AMRAP*:

8 Thrusters

6 Rope Climbs (12 Ft)

11 Box Jumps (30/24)

*Partner one starts with Thrusters.  Partner 2 begins a 400M run with a sandbag (40/20).  When partner 2 returns from the run, partner 1 grabs the sandbag and begins 400M run, while partner 2 continues the workout where partner 1 left off.  Partners continue to switch off throughout the duration of the WOD.

Thruster Weight:

Elite – 155/105

Advanced – 135/95

Scaled – 115/85

Scaled-2 – 95/65

Scaling Options:

Thruster weight -> If below scale 2, as needed

Rope Climbs 2X rope walks

Box Jumps ->26/22 -> 24/20

Sandbag -> as needed

Cool Down:

Roll out forearms

Pigeon pose – 2 min per leg

Roll out back

S/S/S:

3 Position Clean (High Hang/Hang/Floor) + Push Press

4@75%

3@80%

3@85%

Based on 21 June 1RM

Video courtesy of CrossFit Southie.  Third time hitting this clean complex this cycle.  Weights are the same as last week, but the reps increase.  Therefore, technique is key to successful sets

WOD:

Every Minute on the Minute for 12 Min:

1 Power Snatch 135/95

5 Burpee over bar

Scaling Options:

Bar weight -> as needed (75% of 1RM)

Cool Down:

Doorway stretch – 2 min per side

Banded OH stretch – 2 min per side

pic courtesy of The RX Review.  Today starts the 2018 CrossFit Games.  Will Matt and Tia repeat?  Watch all the events on the Games website.  Click on the pic to go there now!

WOD:

25min AMRAP:

15 KB Swings (53/35)

15 Box Jumps (24/20)

15 Cal Row

The name of the game is “steady pace”.  The weight/height/row pieces are manageable and if an athlete wants to test their engine, today is a good day.  But, to avoid blowout, athletes should think of a steady pace they can maintain throughout, and then push the gas toward the end..

Scaling Options:

KB weight -> as needed

Box height -> as needed

Cool Down:

Banded lat stretch – 2 min per side

Pigeon pose – 2 min per side