Saturday's Hero WOD...

January 12, 2019

Welcome to the weekend! For our morning classes tomorrow, we will be doing a special Hero WOD in honor of a K-9 Officer that was shot at the Wellington mall on Christmas. "Cigo" was shot in the line of duty apprehending wanted and armed homicide suspects outside the Wellington Green Mall. He was only 3 years old and the first dog in the history of the PBSO - Palm Beach County Sheriff's Office to be killed in action. CrossFit Wellington created a special Hero WOD in honor of "Cigo" and will be hosting a Hero WOD event at their box, so feel free to check it out! Here is a link to the event page: https://www.facebook.com/events/2322868461268297/

 

We will also be doing the Hero WOD during our 9am and 10am classes. #k9cigo #cigowod

 

Saturday Jan. 12, 2018

 

Unloaded WOD (9am)

 

Unloaded "Cigo"

 

In teams of 2:

7 Rounds of:

11 Burpees

1 Rope Climb (each)*

15 Box Jumps 20/24

400m Run (TOGETHER)

 

*Substitute for rope climb is 10 Ring Rows (each)

 

Partners will alternate movements and will be one working, one resting - except for the runs.

For example,

P1 - 11 Burpees

P2 - 1 Rope Climb

P1 - 1 Rope Climb

P2 - 15 Box Jumps

- run together -

P2 - 11 Burpees

P1 - 1 Rope Climb

P2 - 1 Rope Climb

P1 - 15 Box Jumps

- run together -

 

 

CrossFit (10am)

 

Strength:

10 minutes to build up to 80% of your 1RM Squat Clean. Build up in sets of 3 reps and perform at least 5 building sets.

 

WOD:

 

“Cigo”

In Teams of 2

7 Rounds

11 C2B

1 Squat Clean - Each (185/225 - or 80% of your max)

15 Box Jumps 20/24

* 400m Run together after every round

 

Partners will alternate movements and will be one working, one resting - except for the runs.

For example,

P1 - 11 C2B

P2 - 1 Clean

P1 - 1 Clean

P2 - 15 Box Jumps

- run together -

P2 - 11 C2B

P1 - 1 Clean

P2 - 1 Clean

P1 - 15 Box Jumps

- run together -

 

 

 

Open Gym (11-12)

Make up any WODs or strength training that you missed this week, or give a stab at our JANUARY CHALLENGE OF THE MONTH!!

 

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