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Saturday, October 3, 2015

2
Oct

Saturday, October 3, 2015

Sorry everyone I just became aware of this fundraiser and felt obligated that we perform it.  You don’t have to register for it, but it’s for an amazing cause (Operation Underground Railroad).  Operation Underground Railroad is a nonprofit group of former U.S. Navy Seals, CIA Operatives and Special Ops Forces who rescue human trafficking victims, most of which are child sex slaves. Last year O.U.R. and members of the CrossFit Community gathered together for the first O.U.R. Worldwide WOD #Slavestealer. This year the global CrossFit Community is invited to join us for O.U.R. Underground Throwdown Worldwide WOD. During 2014 and 2015 Operation Underground Railroad has rescued just over 300 victims. Proceeds from this event directly support O.U.R. rescue missions and rehabilitation programs for rescued victims.  The WOD is an online Throwdown that costs $35, you can register for the Throwdown HERE.

To see video on O.U.R . Click Here.

Essentials

Strength/Skill:
Warm Up:

3 Set:

  • Banded Sit Ups Series x 20 Seconds Each

Strength:

Skill:

WOD:
A) AMRAP in 7 Minutes:

“Haiti”

  • 6 Pull Ups + 6 Push Ups
  • 11 Thrusters

3 minute rest and then…

B) AMRAP in 7 Minutes:

“India”

  • 18 Wall balls
  • 12 Burpees
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

3 Set:

  • Banded Sit Ups Series x 20 Seconds Each.

Strength:

Skill:

WOD:
A) AMRAP in 7 Minutes:

“Haiti”

  • 6 Muscle-Ups
  • 11 Thrusters 115/75

3 minute rest and then…

B) AMRAP in 7 Minutes:

“India”

  • 18 Wall balls 20/14
  • 12 Burpees
Additional:
  • Crossover Symmetry Iron Scap

Competition

Strength/Skill:
Warm Up:

3 Set:

  • Banded Sit Ups Series x 20 Seconds Each

Strength:

Perform After WOD

A) 4 Sets: (Every 2 Minutes)

Back Squat

  • Set 1 = 3 Reps @70%
  • Set 2 = 3 Reps @75%
  • Set 3 = 3 Reps @80%
  • Sets 4-5 = 5 Reps @ Drop wt. of 65# if set 3 is above 330#, and 45# if set 3 is below 330#

*Goal to increase 20# each week if 80% is above 330#, and 10# increase if 80% is below 330#.

B) 3 Sets: (Every 3 Minutes)

  • Back Rack Stationary Lunges x 8 ea.
  • Stiff Legged Deadlift x 6 @60% of 1RM Deadlift

Skill:

WOD:
A) AMRAP in 7 Minutes:

“Haiti”

  • 6 Muscle-Ups
  • 11 Thrusters 115/75

3 minute rest and then…

B) AMRAP in 7 Minutes:

“India”

  • 18 Wall balls 20/14
  • 12 Burpees
Additional:
  • Crossover Symmetry Iron Scap

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