Little Warrior WOD – CFS

Apr 9th, 2016

Category: CrossFit

Little Warrior WOD – CFS

image1Little Warrior WOD 16.5 – TODAY during all classes
The Little Warrior WOD Foundation was created by our very own member, Chad Verry, to help fund the research and development to aid in the fight against childhood cancer. We will be running the WOD  during all classes, and Chad will be here collecting donations from 8AM – 12pm. All are welcome! Prizes will be awarded to the best male and female scores for the day.

Donations are not required, but those that are made for $40.00+ will receive your choice of a Little Warrior WOD T-shirt, tank top or snapback hat. If you would like to make a separate or additional donation, they can be made at the box the day of or on the Little Warrior website here. All funds collected directly benefit the Little Warrior Foundation.

You have worked hard all year for the Opens, for yourself and for your team and now is your chance to help others. This WOD is for the brave little children who are affected by cancer. This WOD, everyone comes out a winner. How big is your brave…

*Mobility Class at 12pm, Oly Class at 1pm, and Strongman at 1pm will all run as scheduled today.

Little Warrior WOD
12 Minute AMRAP
200M Run (250 Row)
7 Thrusters (115,75)
20 Double Unders
14 Kettlebell Swings (1.5,1)

Level 2 (95,55) (1,0.75)
Level 1 (75,35) (0.75,0.5)

Rest 5 Minutes

5 Minute AMRAP
Clean and Jerks (165,110)

Level 3- 135,95
Level 2- 115,75
Level 1- 95,55

Strongman Class

Skill
Farmer’s Carry

Strength
Build up to a 1RM Farmer’s Carry for 50’ (no drops)

WOD
Tabata Farmer’s Carry (Bodyweight per hand)
Rest 1 minute
Tabata Double Kettlebell Thruster (1.5, 1pd)
Rest 1 minute
Tabata Strict Pullups
Rest 1 minute
Tabata Double Kettlebell Push Press (1.5, 1pd)

L2 – .75xBodweight per hand / 1, .75pd
L1 – .5xBodyweight per hand / .75, .5pd