WOD 1: 50 Thrusters (record total weight, no racks)
WOD 2: Complete for time: (Max 20:00)
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WOD 1: “Kristina’s Birthday WOD” 2 rounds for time: (Max 30:00)
WOD 2: Run 1 mile.
WOD 1: “Ab Liquefier 5000″
Split up and complete for time: (25:00 Max)
WOD 2: Run 1 mile for time (Anytime fitness route and back around the whole plaza).
Free WOD: Complete for time: (28:00 Max)
Scaling: A: 30 Burpees/60 Sit Ups B: 40/80 C: Rx
CFS member Phil requested this WOD because Travis Manion was his roommate and this is the 5 year anniversary of this tragic loss of life, we remember and honor you Travis, thank you for protecting our freedoms! This WOD, and all future Hero WOD’s at CFS will be free to any local military service men and women (active or otherwise) that want to participate.
Skills List (5:00)
WOD 1: “Manion” Seven rounds for time of: (no time limit out of respect)
Scaling groups: A: 65/45 B: 95/65 C: Rx
First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.
Aug 23rd-24th - Oregon Summer Games in Bend
Sept 6th - Summer Slammer @ Mcminville Crossfit
Sept 27th - Wodtoberfest @ Crossfit 3-46 Grit
Oct 4th - Oregon Battle of the Boxes @ Crossfit Wilsonville
Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.
Thanks for reading and we can't wait to see you at CrossFit Salem getting in the best shape of your life in a fun supportive environment!
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