11.12.12 – WOD


On Veterans day we will honor those Military, Police, and Fire that have given their lives in the line of duty. There will be regular hours at the gym. I know what you’re thinking,…we just did a hero WOD on Thursday/Friday last week. Oh well, it’s Veteran’s Day and we are doing another hero WOD today.

Here is an explanation on how to approach a Hero WOD:

CrossFit Hero WODs are some of the most intense, physically and mentally demanding experiences that you will ever face. They have been designed and intended to be performed with intense effort, in honor of our fallen Heroes. Don’t think to your self, “I can’t do that or it looks too hard.” Instead focus on what you can do, scale/modify where needed, and think about the Hero that has given his/her all for our freedom. Honor ALL Hero’s with your best effort.

See you at the gym and make sure you thank your fellow community members that are/were Military, Police or Fire, too. – WW

Upcoming Events

November 30th-December 2nd: The Outlaw Open. This is an invite only CrossFit competition. There are only 70 male and 70 female being invited worldwide. Fortunately, Coach Rose and WW both received an invite! Given the fact that there are no boundaries this could be the most competitive organized competition next to the CrossFit Games. This is a 3 day competition at the Palm Springs Convention Center with a $10,000 winner take all purse. Click here for more info.

December 8th: NLI “Warrior Soul Series” III – This is a CrossFit competition with three different divisions plus a masters division. So far, Coach Rose and Paula H. are registered to compete.

January 12-13: The OC Throwdown. Registration is open. Qualifying workout #2 of 3 has been released. This is the gym’s WOD on Wednesday. You are not required to register, but in order to compete in January you need to earn a spot. this is done via the three online qualifiers. More info here.

Monday (Veteran’s Day)


20 minute AMRAP of:

200 meter Run
14 KB Swings, 53/35 pounds
7 Pull-ups


Hero WOD:


For time:
135/95 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees


Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.


*NOTE: this WOD has a 40 minute time cap

Post results to comments and www.BeyondTheWhiteBoard.com

*Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

copyright Powered By WW, LLC 2012

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