CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

10
Nov

CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

THANK YOU VETERANS, PAST, PRESENT AND FUTURE, FOR YOUR SERVICE TO OUR COUNTRY!

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SEBASTIAN JUNGER: U.S. VETERANS NEED TO SHARE THE MORAL BURDEN OF WAR

5 FLEXIBILITY STANDARDS YOU SHOULD BE ABLE TO MEET (video)

About “Armistice” — Veterans Day WOD

“On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War.  This Armistice Day was later re-named to Veterans Day.

At exactly 11 a.m., each November 11th, a color guard, made up of members from each of the military branches, renders honors to America’s war dead during a ceremony at the Tomb of the Unknowns in Arlington National Cemetery.

  • The 11-based rep scheme represents the rich history of Veterans Day.
  • The two-minutes of rest/reflection represents this moment of silence at the tomb of the unknowns.
  • The 1st round of work represents Veterans of wars past, and the 2nd round of work represents Veterans of present and future wars
  • Modified versions of classic military exercises are meant to help connect Veterans and the greater community to connect after the accomplishment of shared hardship during this WOD.”—from the Team Red, White and Blue website

 

Workout of the Day
“Armistice”

9 minute AMRAP
100-meter sprint
11 sit-ups
11 air squats
100-meter sprint
22 sit-ups
22 air squats
100-meter sprint
33 sit-ups
33 air squats
*add 11 to the sit-ups and air squats for each additional round

2-minutes of rest, followed by:

9 minute AMRAP
100-meter sprint
11 pushups
11 box jumps (RX 24”/20”)
100-meter sprint
22 pushups
22 box jumps (RX 24”/20”)
100-meter sprint
33 pushups
33 box jumps (RX 24”/20”)
*add 11 to the pushups and box jumps for each round

Post your scores to the Whiteboard.

WE ARE TAKING A BREAK FROM THE FRONT SQUAT PROGRAM TODAY, BUT WE WILL RESUME ON FRIDAY.  BE ADVISED!

3 Responses

  1. lisa

    Thank you to all the Veterans of our box..we are most grateful to have you with us! We totally apprecaite all your sacrifices to serve and protect! May God Bless you and your loved ones always …stay safe <3

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