This year marks the 5 year memorial of the loss of the 31 Heroes of Extortion 17. The main event will take place this year where it first started, back at CrossFit 757. Saturday, August 6, 2015 we will be hosting the Main Event. If you would like to participate, click below to sign up and join our team and begin fundraising. Our goal is to raise at least $5000 as an affiliate and we need your help! Every dollar you raise as an individual will go towards our affiliate goal as well. For the athletic community, this is our moment of silence. This is how we remember. This is how we come together to support those who’ve fought for us. The 31Heroes WOD is more than a workout. This is a mission to give back to those who’ve given their all. Grab a partner, and join the team.
Back Squat 5-5-5-5-5 then “Death by Burpees” With a continuously running clock perform 1 burpee the first minute, 2 burpees the second minute, 3 burpees the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute. Score total rounds and reps in the last round completed. *Yoga Thursday @5pm & Saturday @ 10am *NO MOBILITY SUNDAY *Mobility Wed & Fri @ 5pm
Deadlifts & Tabatas: Deadlift 3-3-3-3-3 then Tabatas: 8 Rounds (20 sec of work/10 sec of rest) Hollow Rocks Plank (elbows) AMSU Mountain Climbers *No rest b/w movements- Must complete all 8 rounds of movement before going to next *4 separate scores- total reps for each movement
Press, Wall Walks, Push Press, Wall Balls: Press 1-1-1-1-1-1-1 then 3RFT 5 Wall Walks 10 Push Press (125/85) 15 Wall Balls (20/14) Coach Scott & his wife Alexis welcomed their son Vaiden Scott Rudd into the world on 3/23/16 at 6:39pm. Congrats guys!
AMRAP 5×4: AMRAP 5 400m run Max DUs Rest 2 min AMRAP 5 400m Run Max T2B Rest 2 min AMRAP 5 400m run Max Box Jumps (24/20) Rest 2 min AMRAP 5 400m run Max Ring Dips “The goal is to get fit, make it the best hour of your day, stay safe, turn up the music, high five some people, and blow off some steam. So remember that. Relax. Have fun. Work out.” -Pat Sherwood