January 15, 2018

A special WOD for MLK Day...


Monday Jan. 15, 2018


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



With an empty bar…

2 Rounds of:

10 Hang Muscle Cleans

10 Strict Press (alternating between front rack and BTN)

10 Back Squats

10 Push-up Ankle Taps

6 Cossack Lunges 


We will be doing our strength sessions on Tuesday/Wednesday/Friday/Saturday this week due the special WOD we have for MLK. This "MLK Day" Tribute/Memorial WOD from CrossFit Templum (Carrollton, TX, USA) is dedicated to Dr. Martin Luther King, Jr. who became a prominent leader of the Civil Rights Movement in the United States. He was assassinated on April 4, 1968. His birthday (January 15, 1929) is celebrated as a national holiday in the US, on the third Monday of January.


The significance of the rep scheme is as follows: cleans represents the year, 1963, when MLK delivered his famous "I have a dream" speech. The number of wall ball shots represents the year when King won the 1964 Nobel Peace Prize. The kettlebell swings represent the year, 1965, of the landmark civil rights voting in the US. Finally, the front squats represent the year, 1968, when he was assassinated.


Many WODs have been created in tribute to MLK. This particular one was first posted by CrossFit Templum in 2016. They did not specify a prescribed (Rx) weight for the wall balls or kettlebell swings, so we set the weights for those movements.



“MLK Day”


For Time

63 Cleans 65/95

64 Wall Ball Shots 14/20

64 Pull-Ups

65 Kettlebell Swings 35/53

68 Front Squats 65/95



Endurance WOD (6:30pm)


“MLK E-Style”


For time:

63 Calories

64 Wall Balls 14/20

64 Overhead Marching Lunges 25/35

65 (x10) meters of running (13 x 50m suicides marked outside)

68 DUBs (sub 204 singles)


**Complete 19 Ab-mat sit-upsbefore each movement



On-Ramp (7:30pm)




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