Veterans Day Hero W.O.D. Monday 11/12/18

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Veterans Day Hero W.O.D. Monday 11/12/18

Our very own CFR member, Kassi Glassman, owner of Blue Silo Beef is partnering with CrossFit Republic, in hopes to be your one-stop-shop for beef!  Now with a convenient drop off at CFR into the chest freezer up front, you not only get locally raised quality beef, priced right, but also delivered right to you at CFR!

Kassi will have a table set up all day this Monday to take orders, hand out information and discuss how she can better serve you.

Here’s some info about her and her product. You can also visit her smooth and informational website, and make orders at https://www.bluesilobeef.com/

  • Locally owned by Ian & Kassi Glassman, parents & full-time cattle ranchers
  • Individual packaged cuts & pre-prepped cutsExample: pre-cut stew meat & sirloin fajita strips
    • Works for all sizes of households
    • Saves prep time
  • Lots of quick cooking or slow cooker cutsExample: roasts for slow cooker, ground beef for quick cooking
    • Add variety to meal prep.
    • Versatile for breakfast, lunch & dinner
  • Order online and delivery on Mondays and Thursdays

Veterans Day(yesterday) has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor America’s veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good.

The significance of the repetitions in this workout can be seen in the layout where the 11 min AMRAP, 11 power cleans and 11 burpees over the bar represent the 11th month, 11th day and 11th hour while the 19 deadlifts and 18 pull ups represent the year 1918, Armistice Day.

Strength – 16 minutes

*Coaches- please acknowledge and thank all veterans and those currently enlisted at the beginning of class

Every 2 minutes on the minute complete the complex of (8 sets)…

3 Deadlift + 2 Hang Cleans + 1 Jerk

*You may use squat or power hang cleans

*Must be unbroken, cannot drop bar and then pick back up.

*Increase in weight as you go

“ARMISTICE” – 12 minute clock

As many rounds + reps as possible in 11 minutes of…

11 Power Cleans 135/95

11 Burpees Over the Bar

19 Deadlifts 135/95

18 Pull-Ups

From minute 6-7 take one minute of rest/silence in gratitude and honor to reflect (coaches please pause music during this time),  then resume the work out at minute seven

Post your highest weight achieved on the complex and rounds + reps achieved on our Hero WOD.

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