by Alex Etzen
Announcements
Kids CrossFit Camp! Starting on July 7th it will be 5 weeks long on Wednesday’s and Friday’s at 3:30pm. Sign up today at the link below. $75 for the full camp for kids 6 to 11 years old.
https://xscrossfit.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=C7WzVuXEh0HwUbBhxwnHYz9hK
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XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
– 100m Run
– 10/10 Banded Side Steps
– 3 Burpees
– 5 Scap Push-Ups
– 20 Russian Twist
Workout
“CHOE” (AMRAP – Reps)
AMRAP in 35 minutes
Buy-In:
– 9 Man Makers* (2×35/20 lb dumbbells)
– 11 Burpees
In remaining time, AMRAP of:
– 300 meter Run
– 27 Air Squats
– 9 Handstand Push-Ups
Start a 35-minute timer. Do the man-makers and burpees. Then, without stopping continue to the run, air squats, and handstand push-ups and repeat those three movements as many times as possible until the 35-minute clock runs out. Your score is the number of rounds and repetitions completed of the run/air squat/handstand push-ups.
*One man maker consists of a dumbbell push-up, two renegade rows (one per arm), and a squat clean thruster.
This “Choe” Hero WOD was created in memory of US Navy Lt. Florence B. Choe and another Navy officer who were shot and killed on March 27, 2009, by an Afghan National Army soldier at Forward Operating Base Shaheen near Mazar-e-Sharif (northern Afghanistan’s Balkh province), which borders Uzbekistan. Choe was 35. She is survived by her husband and her daughter (who was 3 y/o old at the time).
The significance of the rep scheme is as follows:
– 35 minutes (35 years old)
– 9 man makers and 11 burpees (enlisted for service shortly after 9/11)
– 300m run, 27 air squats, 9 burpees (killed on 3/27/2009)