Monday 151019

15 Minutes to establish a 2 rep max bench press
10 Minutes to establish a 1 rep max shoulder press

then 4 rounds for quality:
10 Hang Muscle Cleans 45#(35#)
10 Shoulder press 45#(35#)

Post weights to BTWB

Sometimes you dance during a deload session. If you're Gaby you certainly do.

Sometimes you dance during a deload session. If you’re Gaby you certainly do.

This coming Saturday CrossFit Verve is proud to host the EOD Memorial WOD for the 2nd year in a row.  This is one of the most challenging and fun workouts we’ve done at Verve and we look forward to giving it another go on Saturday October 17.  

From the EOD Warrior Foundation:

Reason: The EOD 130 Memorial Workout is in honor of the 130 EOD Technicians in the Navy, Army, Marine Corps and Air Force who have made the ultimate sacrifice since 9/11. All procedes benefit the EOD Warrior Foundation non-profit 501 (c) 3 .

Meaning: The workout is to be completed as a 2-Man EOD Team, consisting of 4 couplets to represent each of the services. Each couplet has two exercises totaling 130 reps, one rep for each of the fallen. After each couplet there are 16 partner over burpees as a throwback to the dreaded 16 point hit at EOD School.

Equipment: For each two man team: 1 barbell with prescribed weights, 1 Kettlebell, 1 Box and a pull up bar.

Instructions: Partners work to complete 65 reps of each movement, done as a “Chipper”, with one partner working at all times before moving onto the next movement (i.e. Partner 1 does 10 reps of the 65 Front squats while partner 2 rests, switching when necessary before moving onto the 65 KB Swings). Choose between 4 ability levels to complete the workout: Master, Senior, Basic, and Candidate.

Bring a partner or you can be partnered up on Saturday.  No drop in fees so please feel free to bring friends and family that are interested.  We can scale and modify all movements so anyone and everyone is encouraged to participate.   We ask is that in lieu of drop ins you please donate to the EOD Warrior Foundation. Please click HERE for information on how to donate.  

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