Wednesday 130828

Breathe Deep....it's only 40!

Breathe Deep….it’s only 40!

Quinn having a blast at 33

Happy Birthday Grizz and Quinn!

Saturday August 31, 2013 Support the Families of the Fallen Hot Shots – Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. Here is where you can make a donation to support the families of the lost heroes. Your support will be collected by the CrossFit Kids Foundation where 100% of the donations will be distributed to the families. Saturday CrossFit’s all over will be showing their support by attending or hosting the Memorial WOD for the 19 Hot Shots. We will be hosting this WOD on Saturday at 7a and 9a. Everyone is welcome. If you would like to donate to the memorial fund you can by clicking on this link https://hotshots19.crossfit.com/

Mobility-Warm-Up

Prepare for…

Skill:
Take 10 mins to build to a heavy Snatch

Take 10 mins to build to a heavy Clean and Jerk

WOD: “Q & S” (Happy Birthday Grizz and Quinn)

12 Min AMRAP

5 Reverse Wall Walks + Pushup

33-43 m Shuttle Sprint

20 Medballs Cleans 20/14#

*For shuttle sprint- Run out 33 m touch the ground turn around come back, run out 43 m touch the ground turn around come back

Cash Out:

40 Burpees

33 TTB
Team cool down, light row, bike, run. PNF or Static stretch 5-7min

 

CF Endurance:
Bike x tabata

WOD
Push press 10 x 2 15 sec
Then
Depth jump off of box into a  25m sprint.  Make box as high as you are comfortable. Rest 30 sec… repeat

 

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