"Hotshots 19"
Nineteen members of the Granite Mountain Hotshots firefighting team
tragically lost their lives on June 30, 2013 while fighting a fire in
Yarnell, AZ. Click here to make a donation to support the
families of the lost heroes. Your support will be collected by the
CrossFit Kids Foundation where 100% of the donations will be distributed
to the families.
Six rounds for time of:
30 Squats
135/95 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters
Coaches Notes:
The team option for this workout will be for athletes in teams of two or three to accomplish the work above. The runs must be done together but the remainder of the work will be split up however the team chooses.
30 Squats
135/95 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters
Coaches Notes:
The team option for this workout will be for athletes in teams of two or three to accomplish the work above. The runs must be done together but the remainder of the work will be split up however the team chooses.
Community Notes:
Today's classes (9:00/10:00AM) and 11:00 BBC will be held at the Annex. CrossFit Kids class is cancelled today.
On Labor Day,
Monday 9/2, CrossFit KoP will be open for a 10:00 and 11:00AM Class (are you ready for the hopper?) and
12:00 Barbell Club. This will count as a regular class for members,
Friends and Family are welcome.
Quote:
“Make sure your worst enemy doesn’t live between your own two ears.”
– Laird Hamilton
3 comments:
9AM
Balmer 35:12 RX
Jenn & Erika 32:01 SC
Roni & Alex 30:20 SC
Jason & Flounder 30:05 SC
Oleg & Johnny 27:58 RX
Travis & Rob 30:41 SC
Chris &Justin 29:25SC
10 AM
Fayth, Anne & Natalia 35:26 SC
Jackie, Heather &Jess 35:33 SC
Chris, Jeremy and MarkB 34:33 2/3 solo
This workout was a BURNER! Thanks for coming out and working hard to crush this WOD and show support to Hotshots19!
For the sake of setting history straight, allow me to explain "2/3 Solo".
It means that we each did approximately 67% of what someone would do if they did the full workout by themselves.
Before each run, we cycled through these 3 movements so someone was always doing one of them, unless they were waiting for the last person to finish their movement (usually the Cleans):
20 squats
10 Power Cleans (95lb)
7 Pull-ups (myself & Jeremy used green bands, not sure about Mark)
Good WOD today, though those runs after the movements sucked.
Awesome!
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