"Honor the 31. Support the 1000s. The 31Heroes Project exists to honor our fallen heroes killed in action August 6, 2011 through fitness and raise funds for programs that provide support to families of all fallen military heroes—past, present, and future."
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| REMINDER: The 10 lbs. and 15 lbs. bumpers are NOT designed to be dropped! This is CLEARLY written on the plates as well as on the WOD board as a reminder. The only exception, I repeat, the ONLY exception is if it the last resort when you miss the lift and can not control the load. |
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| Above: This is a huge NO! DO NOT load the 10 lbs. plates alone, with anything but bumper plates!!! If you study this picture, you have now put over 55 lbs. of weight onto just these 2-10 lbs. plates! Even if you don't drop the bar, these plates are not designed to handle this load. |
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| Above: This is a NO! Again, if you are going to load your bar with 15 lbs. on each side, then use the 15 lbs. bumper plates! DO NOT load the barbell with the 10 lbs. plates and add 5 lbs. plates. The 10 lbs. plates cannot handle 45 lbs., they will break! |
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| Above: This has happened way too much in the last couple of months! Please, please, please take care of your gym, including our equipment! If this continues to happen, I will have to purchase the cheaper Hi-Temp bumper plates, which trust me, you don't want. The Hi-Temp bumpers bounce very high when dropped, which means you'll lose time in your workouts waiting for you barbell to settle. |
Gymnastics "Goat" Session
"Murder She Wrote"
Complete the following as fast as possible. Rest the remainder of the 3-minutes.
Every 3-minutes complete:
500m Row
20 Clean & Jerks (135/95 lbs.)
30 Burpees
50 Wall Balls (20/14 lbs. to 10 ft.)
800m Run
We're officially registered and will be a host for this workout on Saturday, August 4th!
This is partner workout, so just like last year, please find a partner and sign-up for a heat time as well as whether you will do this WOD as prescribed (RX) or scaled (we'll have a sign-up sheet at the box or you can also post it on our Facebook page). You can also visit the website to donate to the "31 Heroes" fund. Who's going to grab a PR this weekend?
Here's the WOD:
As many rounds as possible in 31-minutes, of:
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.
Yesterday's WOD Board:
Will be posted soon.
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