W.O.D.... Aug 7, 2009

"Our Heroes"

3 rds of the following movements & reps

 

Box jumps 30 - 20 - 10

 
Pull ups 21 - 15 - 7

 

Sit - ups 50 - 35 - 20

 

Ring dips 21 - 14 - 7

 

Deadlift 15 - 12 - 9

Rx: M245 W185

Post time to comments

Some members are blessed and do not know a cancer patient or solider.  Today's WOD should give you some ideas.  Dedicate your fight to a fallen CrossFit solider, the children of these fallen soldiers, the mothers and fathers who will never see their kids again. The dedication part of Fight Gone Bad IV at our box is to make yourself feel pain because they no longer can.  Grab a photo, dedicate it and post it to our "Fighters" wall.  You'll feel a deeper, more meaningful reason to FIGHT on Sept 26th.

 

I Am CrossFit social benefiting "Fight Gone Bad IV" Athletes for a Cure and the Wounded Warrior Project.  We know you can get dirty, now show us how well you clean up.  Come support a good cause and have a drink with coaches and other CrossFitters.

Comments

[JORGE]

Good workout this morning 6:30am class

20:36 started with 245lbs but that shit was heavy scaled down to 225lb and finished at that weight.

For all my Crossfit buddies going on the cruise Have a Great time You Bastards!!!! I wish i could have gone.. have a shot in my name hope the weather holds up!!!

[John A.]

18:35
Great WOD this Morning at 6:30....
Jorge great way to push...I started DeadLifts @ 245# and ended at 245#...AROD thanks for the push and the yelling in the ear...I WOULD NOT LET UP....
To everyone going on the cruise...have a blast!

[Guille aka "Done with this subject"]

¿ʇǝʎ ʇɟǝן uǝʌǝ ʇ,usɐɥ dıɥs ǝɥʇ puɐ pǝʇɐǝɥɔ sɐɥ ıʍıʍ sǝɯıʇ ʍoɥ ɹǝpuoʍ ı.

[Conny]

Wow!! Is it the alcohol or is the last blog completely backwards???!!! (WTF)

[Jocy]

Good WOD...I only have a month and I'm already seeing changes not only physically like I'm actually getting calf muscles =p but performance wise also... I'm able to do actual box jumps now...my goal is to be able to do Fight Gone Bad without scaling down...

Thank you to all the coaches for pushing me beyond my limit!!!!!!!

Time 16:18