Friday 130719

For time:
50 Wall Balls 20#(14#) 
10 Muscle Ups
40 Wall Balls 20#(14#)
8 Muscle Ups
30 Wall Balls 20#(14#)
6 Muscle Ups
20 Wall Balls, 20#(14#)
4 Muscle Ups
10 Wall Balls 20#(14#)
2 Muscle Ups

Post times to BTWB.

A good old fashioned showdown

As you all know we at CrossFit Verve like to get behind a good cause.  If there is a cause we can open our doors to and help contribute money or just our backing we are all for it.  

On August 3rd we will be hosting the 31 Heroes WOD, A Workout to Remember.

The Cause
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.

The Memorial Workout is still a few weeks away, but with the summer upon us and everyone making their weekend travel plans I wanted to put this on everyone's radar.  We will not be charging drop in fees but would rather have the money donated to the fund.  The workout is a partner workout and is as follows:

AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

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

As usual we can scale everything so please invite your friends donate and come workout for an amazing cause.  

Here is a list of the 31 warriors that gave their lives in defense of our freedom.  

Please follow the link at the end of this sentence to register to participate. Register Here.

Thank you, 

CrossFit Verve


  1. john waite :

    Signed up tonight, now, how do I do a rope climb? Hahaha

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