Announcements
This Saturday at 10:00am we will be doing The 31 Heroes WOD
Come honor our American Heroes, and bring a partner!!
“31Heroes”
AMRAP 31 Min (As Many Reps As Possible)
8 Thrusters (155/105)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24)
The 31 Heroes: In the early hours of August 6th, 2011, while deployed to Afghanistan, 30 American military members and one working dog boarded a helicopter to answer the call given for aid to U.S. Army Rangers in need of reinforcements to take down a senior Taliban leader. Tragically, these 31 brave souls, 17 of whom were from the United States’ most elite fighting force, were killed when a rocket propelled grenade struck down their Chinook helicopter. Within minutes, the tight-knit SEAL community suffered the greatest loss of life in a single instance since its inception in 1962.
CrossFit Texarkana – CrossFit
CrossFit Warm Up * mat trips (No Measure)
Lot trips
Spiderman
Samson
Gymnastic Bear Crawl
Over-Under
High Knee
Butt Kickers
Carioca
gymnastics strength *pullup/dip (No Measure)
3×8
Supine Ring Rows
Scale with incline rows
Increase dificulty with bulgarian rows
3×12
Dips
Complete all set of rows before moving on to dips
10 min Row (Distance)
Max distance in 10 mins
Gymnastics
4 sets
3 Pullups + 2 C2Bs + 1 Bar Muscle Up
Rest 2 mins
Do not drop from bar