1st
3-3-2-2-1 Deadlift
2nd
3 Rounds for time of:
Row 1000meters
Run 800meters
Post Max Deadlift & Time to comments
ENDURANCE TEAM:
Be ready to go by 5:15am
Run: 4-8 x 400m, rest 1:30, hold within 3-5 seconds
REGISTER NOW FOR OUR MEMORIAL DAY WOD AND RAISE MONEY FOR A GREAT CAUSE
MEMORIAL DAY – 2 WODS – 9AM & 10 AM
WOD for Warriors welcomes you to “21 Guns, A Memorial Day Salute!” A 21 Gun Salute is the Nation’s highest display of honor, and is reserved for foreign heads of state, Presidential funerals, and in honor of our Fallen troops on Memorial Day. Our WOD intends to replicate this honor, on behalf of the CrossFit community, to honor our Nation’s Warriors, past, present, and future.
The WOD: “21 Guns – A Memorial Salute”
Partner #1:
21 Pull-ups
21 Burpee Box Jumps (20″ Rxd)
21 Firemans Carry Back Squat
21 Burpee Box Jumps
21 Pull-Ups
Partner #2 executes
Partner #1 again
Partner #2 again
The 21 reps signify a 21 gun salute, the 5 exercises are one for each Branch of the Military. Executing with a Partner signifies the bonds we aim to create between our Nation’s Warriors and the communities they grow in and return to, and doing it twice reflects the fact that we honor both the living and the deceased.
OUR GYM HAS REGISTERED FOR THIS EVENT. PLEASE CLICK ON THE LINK TO SIGN UP. http://cfcmwodforwarriors2012.eventbrite.com/
May 10, 2012 at 8:27 am
New deadlift 1RM-155lb!
May 10, 2012 at 8:52 am
Nice job Kaitlyn!!
May 10, 2012 at 10:49 am
Blog’s Up –> Who wants to be my teammate for the Memorial Day WOD
May 10, 2012 at 12:24 pm
I defiantly want in on the memorial day wod!
May 10, 2012 at 3:35 pm
will there be a cookout after the wod on memorial day?? it only seems appropriate.
May 10, 2012 at 4:41 pm
The cookout will be the following Sunday after the Worcester Half-Marathon
May 10, 2012 at 6:36 pm
Wod
23:26
May 10, 2012 at 8:28 pm
Meg 27:49:00
Joe E. 24:20:00
Erin 26:52:00
Nate 24:35:00
Chris H. 22:32
Adam 22:32
Jena 29:08:00
Will 27:19:00
Shon 25:45:00
Matt D. 23:36
Ryan 22:47
Nick 25:02:00
Justin 23:29
Mike 23:16 (50 Air Squats instead of Run)
Katie 29:08:00
Rachel 26:42:00
Tara 33:58 (w/ Baby)
John 24:54:00
Joe B. 24:31:00
Vin 23:48
Syl 25:00:00
Zach 25:15:00
Joe 24:38:00
Jenette 24:00:00
Eric 32:12:00
Pete 34:58:00
Roman 28:52:00
Phil 29:20:00
Ashley 27:00:00
Kevon 25:56:00
Darcy 29:30:00
Vanessa 36:45:00
Amazing Job tonight, particularly on the Dealifts. Shout out to Rachel who PR’d by 45#, Shon who PR’d big at 365#, and Syl who PR’d at 225# which is 2.25 over her bodyweight.
May 10, 2012 at 8:48 pm
Dealifts = Deadlifts
May 10, 2012 at 9:11 pm
460 deadlift, mile run in place of WOD.
May 10, 2012 at 10:50 pm
PR on the deadlift, 415
May 11, 2012 at 8:07 am
22:32 DL max 325
May 11, 2012 at 9:10 am
PR on the deadlift 390 and, surprisingly, not too sore the day after; thanks Level 1 on all the focus and instruction on proper form for our lifts lately!