Monday 150803

Weighted pull-ups

Then, every minute on the minute x 10:
2 Pull-ups + 2 C2B + 2 T2B

Compare to 150406

Post to BTWB

This coming Saturday we are hosting the 31 Heroes WOD at CrossFit Verve.  Everyone is invited to participate and as in years past, we will not be charging drop in fees.  Instead we ask that you please donate to the 31 Heroes Project.  To register and donate please click HERE.  You can also donate on the day of the workout as well. We will collect all donations and then mail them to the 31 Heroes organizers.

31 Heroes

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when an Extortion 17 helicopter was downed in Afghanistan.

In the wake of the unimaginable tragedy, a mission was born. Following the downing of Extortion 17, a fundraising WOD—hosted at more than 430 gyms around the country with more than 10,000 participants—raised $300,000 over a four-week period to support the 30 families affected. This prompted the organizers to create The 31Heroes Project to remember our fallen heroes and take care of their loved ones.

Since our first event in 2011, more than $1.5 million has been given back to our nation’s heroes and their families through grant-making opportunities and partnership programs. In 2015, The 31Heroes Project launched the initiative to send a designated number of veterans to distinguished brain centers across the country to receive cutting-edge treatment for Post Traumatic Stress Disorder and/or Traumatic Brain Injury.

CrossFit Verve has hosted the workout for the past few years and we always have a great turnout and are able to donate to a worthy cause. 

The workout 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 you know we can scale every movement so please bring anyone that would like to participate.  

We need everyone to sign up through MBO, this includes non members as well.  We will have two classes, one at 9:00 am and another at 10:30 am.  We at Verve thank you for always coming together to support great causes and we look forward to another great turnout this coming Saturday.  

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