WOD

6am. Join us for a
5k- OR
4 or 3 milers

8 am Endurance. So many choices in running today. DONT do both, pick the 6am run or this running

8x400m repeats with 90 seconds rest between. Do this on the post office road.

9am Mobility

10am- 31 Heroes Wod

  • AMRAP (with a Partner) in 31 minutes
  • 8 Thrusters (155/105 lb)
  • 6 Rope Climbs (15 ft)
  • 11 Box Jumps (30/24 in)
  • Partners alternate 400m sandbag run (45/25 lb) (You can use a sandbag, plate, wall ball or slam ball)

Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off. Mark a round completed following the 11 box jumps. This is an AMRAP workout so score is total rounds and reps at the end of 31 minutes.

Scaling: The box is on the higher side and the weight on the thruster is on the heavier side. The barbell should be a weight that athletes are able to complete 8+ repetitions unbroken when fresh, but will likely have to break-up into two sets during the workout.

Background: 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 an Extortion 17 helicopter was downed in Afghanistan.

The 31Heroes WOD (workout of the day) was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.

Strategy: Understanding that this is 31 minutes of continuous movement for both partners with heavier weights, odd objects, and challenging movements, it is all about just finding a way to keep moving forward. It is not about going fast, rather trying to not stop moving for the entirety of the workout. Finding one of the four movements to become the “mental rest” will better allow teams to keep going. For many athletes, this will be the box jumps, as this is the only time that they are not holding onto something under tension. For some, it may be the runs. A slower run means that the buddy with the sandbag can catch their breath a bit as the partner inside gets a little more work done. Find a pace and break-up strategy and put it on cruise control.

The final open re-do workout. Saw a ton of improvement in everyone. Great work!

 

Workout 18.5

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Men use 100 lb.
Women use 65 lb.

Read the scorecard for full event details.

Post rounds/reps completed to comments and/or submit your score as part of the 2018 Reebok CrossFit Games Open.

Scroll for scaling options.

Variations
Rx’d: (Ages 16-54)
Men use 100 lb.
Women use 65 lb.

Scaled: (Ages 16-54)
Men use 65 lb., perform jumping chin-over-bar pull-ups
Women use 45 lb., perform jumping chin-over-bar pull-ups

Teenagers 14-15:
Boys use 65 lb., perform chin-over-bar pull-ups
Girls use 45 lb., perform chin-over-bar pull-ups

Scaled Teenagers 14-15:
Boys use 45 lb., perform jumping chin-over-bar pull-ups
Girls use 35 lb., perform jumping chin-over-bar pull-ups

Masters 55+:
Men use 65 lb., perform chin-over-bar pull-ups
Women use 45 lb., perform chin-over-bar pull-ups

Scaled Masters 55+:
Men use 45 lb., perform jumping chin-over-bar pull-ups
Women use 35 lb., perform jumping chin-over-bar pull-ups

Warm Up-
3 Rounds
10 cal bike
10 push ups
10 Pull ups
15 squats

Review points of performance of the front squat

Strength
5 sets of 5 front squats
Treat your last set as a 5 rep max. Build up! do at least 2 or 3 very light warm up sets before you start in on these sets of 5.

 

Wod- Easy one today. Saving up for the carnage tomorrow known as 18.5.. then we will be done with our open re-dos.
4 rounds for time of:
15 box jumps
Run 400 meters

Men: 36-in. box
Women: 30-in. box

Scroll for scaling options.

Post time to comments.
Compare to 150827.


Related:
CrossFit WOD 180321 Tips With Jason Ackerman
The Box Jump


Scaling
The 15 high box jumps are meant to be a challenge, particularly after running hard. Choose a box height that is manageable but a little outside your comfort zone. If you can, select a box that allows you to jump instead of performing step-ups to a taller box.

Intermediate Option
4 rounds for time of:
15 box jumps
Run 400 meters

Men: 30-in. box
Women: 24-in. box

Beginner Option
3 rounds for time of:
15 box jumps or step-ups
Run 400 meters

Men: 15-in. box
Women: 12-in. box

Warm Up
3 Rounds
10 cal row (slow)
5 Push Ups
10 Ohs with empty bar or pvc
Grab a bar to review snatch progressions
0-2 Minutes 10 Snatch grip power position high pulls
2-4 Minutes 8 power position power snatch
4-6 Minutes 6 Hang position power snatch + overhead squat
6-8 minutes 6 From the shin, full snatch

18 Minutes to find your 1 rep max snatch, never athletes drill technique and do sets of 2 or 3.. work your overhead squat. Remember your number!

 

Wod
Complete as many rounds as possible in 7 minutes of:
15-cal. row
15 push-ups

Scroll for scaling options.
Post rounds completed to comments.


Related:
CrossFit WOD 180320 Tips With Jason Ackerman
Rowing
The Push-Up


Scaling
This couplet is designed to allow athletes to maintain intensity in each movement throughout the 7 minutes. The row should be a sprint, and the push-ups should be performed in no more than 2-3 quick sets. The early rounds should not take you more than 90 seconds.

Intermediate Option
Complete as many rounds as possible in 7 minutes of:
12-cal. row
12 push-ups

Beginner Option
Complete as many rounds as possible in 7 minutes of:
10-cal. row
10 knee push-ups

No strength today. Hero Wod
There will be a time cap. Very few, if any should be doing the ghd situps, jump on for 1 or 2 rounds if you want, but otherwise do regular sits ups.

Hansen

5 rounds for time of:
30 kettlebell swings
30 burpees
30 GHD sit-ups

Men: 2-pood kettlebell
Women: 1.5-pood kettlebell

Scroll for scaling options.

Post time to comments.
Compare to 090502.


Related:
CrossFit WOD 180319 Tips With Jason Ackerman
The Kettlebell Swing
The Burpee
The GHD Sit-Up


Scaling
This Hero workout is intended to be a long, metabolic challenge that places great demand on the midline. Reduce the reps and kettlebell weight so you can keep moving for 4 or 5 rounds with short breaks only. Newer athletes might want to avoid the GHD completely until they have built up a tolerance for this very potent movement.

Intermediate Option
4 rounds for time of:
30 kettlebell swings
30 burpees
30 GHD sit-ups

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Beginner Option
4 rounds for time of:
20 kettlebell swings
20 burpees
20 sit-ups

Men: 1-pood kettlebell
Women: ½- pood kettlebell

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