11.11.15 Workout of the Day

Veterans Day ..celebrating the service of all U.S. military veterans. Thank You!

We will be hosting the Three Wise Men Veteran’s Day Tribute WOD on Veteran’s Day (11/11/15) Suicide among combat veterans is a major tragedy facing our military community and society today. And, it is one of the most unknown tragedies. The THREE WISE MEN TRIBUTE aims to raise awareness of the problems facing our veterans today by bringing together a supportive community to honor our combat veterans who made it back from war, highlight programs that are helping our returning veterans and ensure America’s warriors know there is help and support.

CrossFit

General WU: Coaches Choice

Specific WU: 8 min to work up to weight for barbell

4x5 ascending + 5 reps/movement

WOD 1: Three WIse Men “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs) 10 Burpees Over the Barbell Rest 2 minutes, and then… “Ben” Complete as many rounds and reps as possible in 4 minutes of: 10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs) 20 Pull-Ups Rest 2 minutes, and then… “Beau” Complete as many rounds and reps as possible in 4 minutes of: 15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed) 30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

ICT

General WU: Coaches choice Specific WU: 150 m run + 10 reps /movement WOD 1: Hero WOD "WHITTEN”

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten. COMPLETE 5 ROUNDS FOR TIME: 22 KETTLEBELL SWINGS (53/35) 22 BOX JUMPS (24/20″) RUN 400 METERS 22 BURPEES 22 SLAM BALL (20/15)

Fall League Week 3 Spirit Point Winners - The Grinch and Who's From Whoville

FALL LEAGUE SCORE RECAP

Event 1

TOTAL POUNDS LIFTED

Heat 1)

• Browns - 920

• Dolphins - 790

• Seahawks - 770

• Eagles - 740

Heat 2)

• Bears - 850

• Bills - 840

• Packers - 810

• Steelers - 790

Heat 3)

• Patriots – 910

• Cowboys - 810

• Giants - 780

• Panthers - 760

• Falcons - 775

Heat 4)

• Colts - 850

• Broncos – 830* Total Ladies weight was tie breaker

• Jaguars – 830*

• Vikings - 780

• 49ers - 760

Event 2

TOTAL REPS COMPLETED

Heat 1)

• Browns - 484

• Seahawks - 426

• Eagles - 422

• Dolphins - 384

Heat 2)

• Packers - 455

• Bears - 439

• Bills - 432

• Steelers - 397

Heat 3)

• Cowboys – 489

• Panthers - 466

• Patriots - 458

• Giants - 454

• Falcons - 439

Heat 4)

• Vikings - 489

• Broncos – 487

• 49ers – 483

• Colts - 466

• Jaguars - 452

Spirit Point x2

This week we had another awesome turnout for participation! Just about everyone showed some “Holidiay Cheer” but a few honorable mentions go to:

The Bears – Holiday Tutu’s complete with Flashing Lights and Tights

The Colts – Santa, Buddy the Elf, and 2 Elf friends!

However, this week the team who takes the cake and earns this weeks spirit point(s) goes to:

The Falcons or A.K.A this week “The Who’s from WhoVill”

Great Job Falcons! Way to lead this weeks theme and earn your team a valuable 2 spirit points!

Current Standings

1st Place --- 30 Points

• Broncos

• Vikings

• Cowboys

2nd Place --- 29 Points

• Colts

• Browns

3rd Place --- 28 Points

• Patriots

• Bears

4th Place --- 27 Points

• Packers

5th Place --- 26 Points

• 49ers

• Jaguars

• Falcons

6th Place --- 25 Points

• Giants

7th Place --- 24 Points

• Panthers

8th Place --- 23 Points

• Eagles

• Dolphins

• Seahawks

• Bills

9th Place --- 22 Points

• Steelers