Thursday 141002

Tempo/Pause Front Squats
2-2-2-2-2-2-2
*4 seconds down, hold bottom for 4 seconds, fast up, and right into next squat

Then, 3 x 10 front squats @ 60% of 2 rep tempo/pause squats

Post loads to comments and BTWB

Nick Wilson (in the middle) is an EOD Technician killed in action February 12, 2006 while trying to disarm an IED.

Nick Wilson (in the middle) is an EOD Technician killed in action February 12, 2006 while trying to disarm an IED.

This Saturday Verve is hosting the EOD 130 Memorial WOD. 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.

The workout is to be completed as a 2-person 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.

As a two person team complete:
65 Front squats, 135#(95#)
65 Kettlebell swings, 32kg(24kg)
16 Lateral partner over burpees

65 Hang power cleans, 135#(95#)
65 Push press single kettlebell, 24kg(16kg)
16 Lateral partner over burpees
65 Chest to bar pull-ups
65 Box jumps, 30″(24″)
16 Lateral partner over burpees
65 Push-ups
65 “Pendlay” barbell rows, 135#(95#)
16 Lateral partner over burpees

Bring a partner with you or get paired up at the gym. Classes are free that day, please bring family and friends, we will scale and modify the workout accordingly. Instead of paying a drop in fee we simply ask that you donate. We will have computers on hand to donate or you can register in advance, make sure you choose Verve as the location you are doing the workout at. If you register in advance and donate $50 it will include a t-shirt. Proceeds benefit the EOD Warrior Foundation, you can click here to read up and donate. 

Sign up on MBO and join the 90 minute classes to honor those who have lost their lives while fighting for our freedoms. 

**Verve is hosting a CrossFit Kids course October 11-12th. The instructors are asking for child volunteers between the ages of 5-12. They do not need to know how to do CrossFit, they just simply have to be able and willing to take instruction and be comfortable working with adults. They are only needed for a few hours each day. Please email me if you are interested in letting your little one help out. We appreciate it. courtney@crossfitverve.com

Comments

  1. Mike C :

    Support your local EOD (Big Sean to the right of this picture) and do the WOD!!

  2. Colter :

    Hi All,
    I left a Grey/White Adidas pullover in one of the upper-right cubbies at the 11:30 WOD. Guess it was too warm out by that time for me to remember.

    Could someone nab that and I’ll pick it up tomorrow?
    Thanks!

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