An incredible show of support by all our members for Tough as Nails. Big thanks to Reprographics of Farmington for making posters of our young HEROs. Over $350 in donations and a table full of toys. Animas CrossFit cares and it shows! The giving continues all month when members check-in on FaceBook at the gym.
Tomorrow is the last of our Kid HERO WODs celebrating the life of our hometown HERO Kenadi Woods. Join us at 10 am or 11 am.
9 Min AMRAP/AMREP
4 Power Snatches
3 Overhead Squats
18 Box Jumps (24/20)
Weight – 135/95 LBS Scaled – 75/55 LBS
At 3-2-1-Go, Athletes will perform each rep with synchronization. Athletes may choose to power snatch or squat snatch, but the fourth squat snatch may not count as the first Overhead Squat. The final snatch must be locked out before the first OHS squat may begin. Once the final synchro OHS squat is performed athletes will perform synchro box jumps. Judges are looking for both athletes to be standing on top of the box with knees locked and hips completely open before the next rep will begin.
Two Rounds for Time EACH
9 Thrusters 95/75 Handstand static hold
17 Unbroken Double-unders Front rack, bottom-of-squat static hold 95/75
13 Toes-to-bar Static dead hang
**Cash-out: 26 Rope Climbs 15 ft. (Split as needed)
“Jaxon” – Scaled
9 Thrusters 75/55 Overhead Barbell Hold 75/55
51 Single Unders Front rack, bottom-of-squat static hold 75/55
13 Knee-ups Static dead hang
**Cash-out: Plank single arm DB row 35/20 8 Rows = 1 Rep. Goal is 26 Reps.
Firday WODs in memory of these great kids. Remember to check-in on Facebook when you visit the gym. Every check-in increases the donation to families enduring childhood cancer.
AMRAP in 10:00
5 Handstand Push-ups Scaled: Hand-release Push-ups
17 Cal Row
7 C2B Pull-ups Scaled: Jumping Pull-ups
6 Rounds for Time
5 Clean and Jerks 185/125 Scaled: 115/85
10 Lateral Burpee over the bar
18 Deadlifts 185/125 Scaled: 115/85
*Athletes alternate movements
At 3-2-1-Go Athlete one will perform 5 Clean and jerks. Once that is completed, Athlete one and athlete two will need to touch hands before athlete two may start the burpees. Once again, athletes will need to tag hands before athlete one preforms the deadlifts. Once round is completed and athlete two will perform the clean and jerks for the second round and so-on.
Tomorrow begins 3 days of Kids HERO WODs to support families enduring childhood cancer. Saturday we will have WODs at 10 am and 11 am. Checkout the posters in the lobby with bio’s of each of our young HEROs. There are 3 ways you can help support this cause:
- Bring a toy to the gym – these will be donated to our local hospital and hospice centers and/or Child Haven
- Donate to Tough as Nails – leave a donation at the gym or visit thier website at www.betoughasnails.com
- Check-in on Facebook each time you visit the gym during the month of May. We will donate $1 for every member check-in up to $250.
Saturday’s WOD will commemorate Kenadi Wood from Bloomfield. Let’s pack the gym to honor our local cancer HERO.
Thursday’s HERO WOD – we will post Friday’s WODs on the Blog tomorrow and Saturday’s on Friday:
AMRAP in 16:00 (subject to change)
4 Ring Muscle Ups 7 Bar Muscle Ups
30 Wall Ball (20/14) (10Foot for both) 19 Wall Ball (20/14) (10Foot for both)
16 Alternating DB Snatch (50/35) 19 Alternating DB Snatch (50/35)
“Ronen” – Scaled
AMRAP in 16:00
4 Pull-ups 7 Dips
30 Wall Ball (14/8) (10Ft/9Ft) 19 Wall Ball (14/8) (10Ft/9Ft)
16 Alternating DB Snatch (35/20) 19 Alternating DB Snatch (35/20)
*If neither partner has pull ups they may do jumping pull-ups and reps double
At 3-2-1-Go, Athlete ONE will perform 4 MU, then athlete TWO will perform 7 MU. Athlete ONE will then perform 30 WB, followed by 19 WB by athlete TWO (athletes may transfer the ball after the 30th rep is completed without having to start from the ground). Finally, athlete ONE will perform 16 Alt DBS and then partner TWO will perform 19 Alt DBS. That completes one round. Athletes must perform as many rounds and reps as possible in 16 minutes.
Jon Nyce and Logan Cumiford will be competing this weekend. This is a terrific event in the coolest venue ever, the old Albuquerque rail yard. Check the website for details and come down and cheer on our ACF competitors.