September 12, 2011 Group Training Session

 
CF671 Group training sessions: 0430, 0530, 1730

Location: CF 671 box

A. Warm-up: Range of Motion, CF671 Warm-up

B. Strength: None

C. Conditioning:

WOD: “31 Heroes”

This is a Partner WOD – Partner #1 performs the work listed below. Partner #2  runs 400 meters with a barbell plate (45/25). Once Partner #2 returns from the run, Partner #1  grabs the barbell plate and begin his/her 400 meter run, while Partner #2 continues work wherever #1 left off.

AMRAP (As Many Rounds As Possible), 31 Minutes

  • 8 Thrusters (155/105)
  • 6 Rope Climbs (15 ft. ascent) (may sub with 15 towel pull-ups for each rope climb; please bring a medium-sized towel if you are doing this)
  • 11 Box Jumps (30/24)

Score = Total # of rounds/reps completed

CrossFit 671 is doing this in honor of all heroes (military, firefighters, LEO, and civilians) who sacrificed their lives in defense of the values we, as a free people, cherish.

————————————————–

CF671  CFE Group training sessions:

3+ Hours Before or After CF671 Strength & Conditioning WOD

Choose ONE of the following sports: 

Swim: SS Mon, 3S Mon (WOD: 9 x 50m, resting 15-20sec between each 50m)

Run: SS Off, 3S Tue (WOD: 5rds of 1. 5 x 15m shuttle run, 2. Agility Ladder Drills, 3. Cone jumps, 4. 1min jump rope (Note: Must be completed in sequence)

Bike: SS Off, 3S Wed (WOD: 25mins (75%THR) or 75% of Rate of Perceived Exertion (RPE) = Somewhat hard – steady pace)

Upcoming CFE 671 Event: 2nd Annual Guam Dragon Boat Heroes Race scheduled for Sept 17, 2011 at Matapang Beach (For more info contact Dave at 671.688.7698)

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