MLK WOD - 1/19/2015

January 19, 2015



Tomorrow we will have a REGULAR SCHEDULE as we will celebrate the life of Dr. Martin Luther King Jr., the visionary, the leader, the icon who led all humanity to a great progression. Not enough can be said of the amount of impact this mans life has had on our society let alone humanity worldwide. He influenced our world with his eloquent speeches and visions of a colorblind society. He shared his “dreams” of equality with passion and persistence, however without violence. We are all better people because of MLK and the world as a whole is a much better place.  Let's celebrate and remember his life and his sacrifices today with a HERO WOD!


CrossFit (6am/7am/10am/12:15pm/5:30pm)




Warm up to your overhead walk weight for the WOD.  Work on getting comfortable with getting the bar from the ground to overhead efficiently and safely.




5 RFT:


50 Double unders (sub = 100 singles)

35 Knees to elbows

50 ft. Overhead walk 135/185 (SCALE APPROPRIATELY!  Use your max Overhead Squat weight as a guildeline)


Endurance WOD (6:30pm)


Modified "Paul"


5 RFT:

50 SL Singles

35 Calorie Row OR 600m Run 

50 Clap Jacks 


On-Ramp (7:30pm)


Human progress is neither automatic nor inevitable… Every step toward the goal of justice requires sacrifice, suffering, and struggle; the tireless exertions and passionate concern of dedicated individuals.

Martin Luther King, Jr.


I have a dream that my four little children will one day live in a nation where they will not be judged by the color of their skin, but by the content of their character.

Martin Luther King, Jr.



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