WE WILL BE HOSTING WOD for WARRIORS on Saturday May 24th!
Every year, Memorial Day provides us with a chance to reflect and remember the men and women who died while serving in the United States Armed Forces. For the past 3 years, Team Red, White and Blue (teamrwb.org) has taken this opportunity to honor those who have paid the ultimate sacrifice by hosting a WOD with Warriors at CrossFit boxes and Functional Fitness gyms across the country
What is WOD with Warriors?
WOD with Warriors is a functional fitness tribute workout held twice a year on Veterans and Memorial Day at gyms all throughout the country. WOD with Warriors supports Team Red, White and Blue, whose mission is to
enrich the lives of America’s veterans by connecting them to their communities through physical and social activity. (www.teamrwb.org)
Our Goals:
1-To help people remember and observe Memorial Day in a respectful, reflecting, meaningful way.
2-To provide an opportunity for veterans to connect to members of their community through functional fitness.
The Significance
A 21 Gun Salute is the Nation’s highest display of honor, appropriately reserved for our Fallen troops on Memorial Day. Our WOD intends to replicate this, to honor our Nation’s Warriors, past, present, and future. The 21 minutes of work and 21 repetitions signify a 21-gun salute. The 5 exercises are one for each Branch of the Military.
The WOD: “21 GUNS”
21 minute AMRAP (As many rounds as possible)
*400 meter run
21 pushups
21 box jumps (24”/20”)
15 burpees
9 pull-ups
*500 meter row can be substituted depending on facility space
We will follow the WOD with Warriors with a BBQ/picnic in Latrobe Park. While this will be the WOD for all classes on Saturday, May 24th, the official WOD with Warriors will be at the 10 AM class. There are 3 options when registering:
1. WOD Only – free (we want anyone to be able to participate).
2. WOD plus T-Shirt – $35.00 donation to Team RWB (available until 2 weeks prior, to allow for shirt distribution).
3. WOD Only – $10.00 donation to Team RWB (available through the day of the event).
To register, go to https://www.eventbrite.com/
Additional information is available at http://www.wodwithwarriors.
The coaches will be on you to make every set a working set. It should be a struggle for you to hit that 5th rep on each set. We will score your heaviest set. This is not to push you to a competitive level, this is to truly test your strength. There is a short piece after the strength that will not be scored so do not save yourself!
Strength WOD
Front Squat 5/5/5/5/5
(this should take about 25 min)
Skill WOD
10 GHD Sit ups (scale this movement if you are not comfortable with)
10 slow hand release push ups (focus on form and staying straight)
10 Squat Therapy squats (go slow and focus on form)
3 rounds (not for time, no score)
Lex and Lauren going heavy!