Workout of the Day (WOD)

Monday 11/11/13 Veterans Day

Remember the Paleo Challenge goes through Wednesday, so stay strong and keep up the hard work.  Plus, Wednesday we will be programming Fight Gone Bad, so you can compare your times to FGB we did 1 month ago.   

Whoo Hoo, this Saturday is our 3 year anniversary party. Theme - Hollywood Red Carpet.  Be there or have a VERY good excuse :-) 

In observance of Veterans Day we have a modified schedule and will have two classes in the morning, 6am and 9am plus one class in the evening at 6pm.  This is a small change from what we posted on Facebook on Friday. 

Each class will do a different Hero WOD.

What is a CrossFit Hero WOD?

a CrossFit Hero WOD is a Man or Woman that did CrossFit, that was a member of the Armed Forces, Police, Fire Department and died in action.

Since it's Veterans we will do a Hero WOD.  These are long grinds so do your best. 
veterans day pic.jpg

6am WOD:


Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute
Score is your fastest and slowest round.

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.

9am WOD:


10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

6pm WOD:


For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 med ball between your legs
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees

U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire. He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.