7/12/18

Announcements

Welcome to HERO Month!
We will be honoring a different fallen service member/s each day. By telling their stories, and completing a workout in their name, we strive in some small way to honor their sacrifice. If you log 15 or more of the workouts, you will get emailed a link to an exclusive “hero month” t-shirt ot tank. All proceeds will be going to the Navy Seal Foundation, so help us get the word out on your social media each time you are able to honor a hero by completing a workout.

Five Lakes CrossFit – CrossFit

Warm-up

Shoulder CIrcle

Inch Worm + Shoulder Tap + Toe tap

Samson Stretch

Air Squat – PVC thruster – Barbell Thruster

Kettlebell Deadlift – Kettlebell Swing – Barbell Deadlift

Hang from the bar – knee raises

The Hero

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
Women’s: 95 thruster/175 dead/ 53 KB

Scaling REPS, not just weights and movement variations may be needed today in order to preserve the stimulus. We should aim to be able to do each movement unbroken for the first few rounds and keep moving. Option:

5 Rounds,

5 of each movement.

This will essentially work out to half the reps, but will keep the transitions frequent as intended

Compensation

Bulldog/Seal

Pigeon

Dying Warrior

Seated Forward Fold