Lest We Forget




Hey all,


With Wednesday being Remembrance Day, it only seems appropriate that we take on a tough workout. It's a bit of a tradition in the CrossFit world to recognize the efforts of brave men and women both past and present that put themselves in the line of fire for our safety and freedoms.


Obviously our efforts tomorrow and Thursday are miniscule in comparison, but in our small struggle, we can recognize and honour those who serve to protect us.


Normally, we'd do a partner workout and sweat and toil in close quarters, but this year is different. We'll still take on a beast of a wod, but it will be staggered a bit as we will utilize the assault bikes.


Commit to a full effort throughout the whole workout. Try not to pace too easily early on, so that you truly have to dig to get through.


Good luck... and remember.


Coach Cam



TRAINING WEDNESDAY THURSDAY



WARM UP: 3 rounds: 8 deadlifts, 6 hang power cleans, 4 front squats, 2 samson lunge



WOD:


Be aware that in this workout, we will stagger the start. Once the first group is through the ttb and bike, the second group will start the workout. Give the bikes a good clean before getting on.


For time:

25 Toes-to-bars

50/30 Assault Bike Calories

50 Single Dumbbell Hang Clean & Jerks, 50/35 lbs

50 Box Jumps, 24/20 in

50 Wallballs

25 Burpee Pull-ups (bar should be above your standing reach)



FG2: scale wallball and DB weight, 5 sets of 5 burpees + 5 jumping pullups, hanging knee raise


FG1: scale reps and difficulty as needed


CP1: KB 40/70

CP2: Heavy wallballs, Burpee CTB