Tuesday, 3 September 2013

Announcement:  Welcome back from the long Labor Day weekend!  We will meet in the 3rd floor weight room at 0530 for a special Hero WOD in honor of the 19 firefighters who lost their lives in Arizona earlier this summer.  Please claim as many racks and bars as possible (the shorter racks on the right side, if possible, for use of the pull-up bars).  Floor space around the bench press racks can be used as additional space for the power cleans.

Recommended Warm-Up:
3 Rounds of:
6 Knees to Elbows
12 Vertical Jumps
18 Walking Lunges (total, not per leg)

"Support the Hotshots" CrossFit Memorial WOD

"HOTSHOTS 19"

6 Rounds for Time of:
30 Squats
19 Power Cleans (135/95)
7 Strict Pull-Ups
Run 400m*

*400m from 3rd floor weight room = run out of weight room, turn left and run down to the climbing wall, turn left and run all the way down to the end of the hallway, touch the wall, and come back to the weight room - repeat one time (each trip down and back is approx. 200m).


**Scale as appropriate, especially if you are new to CrossFit and if you just finished the On-Ramp program last week.  You can scale by cutting back the number of rounds or the number of reps for each exercise.  Everyone should scale the weight of the power cleans according to their individual ability level.