07.20.12 WOD

NSCF athletes, we will be doing the 31 Heros WOD on August 4th at 9:30am with RSA CrossFit at RSA CrossFit. We are registered as an affiliate so donate under Natural Selection CrossFit. It is $37 to register that includes a shirt. There will be BBQ and beer after the WOD. I hope that we can have all of you athletes register and join in to honor the 30 men and one dog that gave there life for our country. Click the here to register or here to donate.

The WOD is as follows:

“31 Heroes”
AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total # of reps

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters ‘moment of silence’. This is how we can honor those that gave all in the name of freedom.


WOD:
30 minute AMRAP of:

10 Ring Rows Demo

15 Straight leg sit ups Demo

25 Supermans
20 Dead bug Demo

Note: On the ring rows put your feet on a box like in the demo. It is all in the hips, remember that. On straight leg sit ups you may use your hands for momentum. On the dead bugs left are up and then right arm up count as one rep.

Also athletes please do not park in Fastenal's parking spaces. The ones by the Deschutes road are ok just the ones closest to there doors.
Thank you NSCF Staff