Last year, 5 CrossFit gyms from Southern Louisiana came together and raised over $8000 for LIVESTRONG, The Wounded Warrior Project and The CrossFit Foundation! This year, we are doing it again! We will be going to Baton Rouge, on September 17th for this National Fundraiser Event, and hopefully, we will blow that $8000 out of the water! There will be a sweet workout, friendly competition, dedicated athletes, prizes, and all participants and families will receive free admittance to the USS KIDD Memorial museum... but most importantly, we will come together to show Louisiana what CrossFit is all about - it's not just a workout... it is community... it is opportunity... it is giving back! FGB6 is not about us... It's not about our gyms... It's about those heroes in our lives that have made the ultimate sacrifice for our freedom... for those survivors that have been to hell and back - and know the true meaning of life! This year the charities involved are Special Operations Warrior Foundation, CrossFit Foundation, and the third charity is up to the voters/CrossFitters! To participate in FGB 6 visit http://sportsgrants.org/fgb6/ (site was down last I checked) to register and join team CrossFit NOLA. This year participants who raise $150 will receive a FGB 6 t-shirt, those who raise $500 will receive a hoodie!
AMRAP 5 to 7 mins
5 Passthrus, pvc
10 overhead squats pvc/bar
30 second Handstand hold or Walk
Skill/Strength: Strict Pullups
If Friday was successful, do same resistance/weight. Add 1 rep per set if possible. Once you have reached 3x10, decrease band size or increase Weight. Aim for 3 x5 at new weight/resistance.
WOD: Five rounds for time:
Advanced: 15 foot L-rope climb ( 1 ascent)
5 Parallette handstand push-ups
10 45/35lb barbell One-legged overhead squat
For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.
Int: 15 foot legless rope climb
5 deficit handstand push-ups
10 15lbs/PVC One-Legged OHS
15 foot Rope Climb
Rope Climb progressions
5 HSPUs with limited ROM or piked push-ups
10 pistols assisted with a box/band
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