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Friday, 11 November, 2011

Posted by Mandee on November 10, 2011   |   9 Comments

Warm-up:

Row 500m or Run 400m followed by 2 minutes of double-under practice. Review all movements and short explanation about WOD for WARRIORS!

 

Workout:

The WOD:

11 Rounds:
11 Exercises
11 Reps each
to be executed in 2 person teams
1- Burpees
2- Tuck Jumps
3- HSPU – buddy holds feet
4- Ring dips
5- Sit-ups
6- Air Squats
7- Deadlift (135/95)
8- Pullups (any type)
9- Press (45/25 plates)
10- Jumping Lunges
11- 11 meter fireman’s carry

A two person team will have one member working at all times.  #1 begins with burpees, once complete, #2 executes tuck jump, once complete, #1 executes HSPU while #2 holds feet, then #2 executes Ring Dips, and so forth.  Since there an odd number of exercises, the second time through, #2 will start burpees, #1 will do tuck jumps, etc.  The idea is a quick and even work-rest cycle, high intensity, giving it our all to honor our Veterans, and improving our ability to move more further faster!

 

Cool-down:

Instructor led group cool down

 

REMINDER: We will only be having  the 6, 9, and 4:30 classes today!

We Don’t Do Easy, We Don’t Do Lazy” with Erin LaVoie by Sevan Matossian, CrossFit Journal preview video [wmv] [mov]

Coaching an NFL Quarterback for Recovery” with Dan Cerrillo and Matt HasselbeckCrossFit Journal preview video [wmv] [mov]

9 responses to “Friday, 11 November, 2011”

  1. Tracey says:

    NO 11:30…..but a 4:30 class will happen.

  2. Tracey says:

    Mandee and I….rx’d 59:27.

  3. Larry Lowe says:

    Jared was my partner

    47:03

    First half was fine, last half was suckfest. Honored to WOD for the Warriors of this country.

  4. Josh Kennedy says:

    0600 WOD. 38:35 with Justin, buddied up and ground that sucker down. The partner-assisted HSPU demanded an interesting technique.

  5. Tasha W says:

    I really hate that I can’t be there for this WOD. Good luck to everyone today and Happy Veteran’s Day to my fellow CF’ing Vets!!

  6. Mandee Miller says:

    Special thanks to Josh Kennedy for his help in leading CFHSV to WOD for Warriors and for sharing some thoughts this morning in honor of Veteran’s Day. Great job to all who participated so far!
    Buddied with Tracey during the 0600 class, 59:27 rx’d

  7. James Stranahan says:

    Partnered with Skyler 64:03 scaled

  8. Josh Kennedy says:

    Great folks and a lot of hard work going on today. That programming was a beaut! (or is the brute?)

    For more information about the WOD and Team RWB, surf to http://www.wodforwarriors.com or http://www.teamrwb.org

  9. steve price says:

    11 rounds in 57:27 scaled. Great WOD to Honor some Great sacrifices! Had an awesome partner in David!