Wednesday, November 11, 2015
Bring some friends to WOD with us ALL DAY! No CrossFit experience is needed, they can just show up to WOD with you at any WOD throughout the day! WOD for Warriors at 6:30pm! Join Team RWB at 6:30pm! https://www.facebook.com/events/1199594050070324/. Visit RWB here http://www.teamrwb.org/get-involved/wodwithwarriors
Join us Saturday at CrossFit South Arlington for the 4th annual BCF vs. CFSA Throwdown. CrossFit South is located in Arlington. 607 S Ball St, Arlington, VA 22202
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About Armistice – Veterans Day WOD
On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War. This Armistice Day was later re-named to Veterans Day.
At exactly 11 a.m., each November 11th, a color guard, made up of members from each of the military branches, renders honors to America’s war dead during a ceremony at the Tomb of the Unknowns in Arlington National Cemetery.
– The 11-based rep scheme represents the rich history of Veterans Day.
– The two-minutes of rest/reflection represents this moment of silence at the tomb of the unknowns.
– The 1st round of work represents Veterans of wars past, and the 2nd round of work represents Veterans of present and future wars
– Modified versions of classic military exercises are meant to help connect Veterans and the greater community to connect after the accomplishment of shared hardship during this WOD.
The WOD – Armistice
9 minute AMRAP (As many rounds as possible)
100-meter sprint
11 sit-ups
11 air squats
100-meter sprint
22 sit-ups
22 air squats
100-meter sprint
33 sit-ups
33 air squats
*add 11 to the sit-ups and air squats for each additional round
2-minutes of rest, followed by:
9 minute AMRAP
100-meter sprint
11 pushups
11 box jumps (RX 24”/20”)
100-meter sprint
22 pushups
22 box jumps (RX 24”/20”)
100-meter sprint
33 pushups
33 box jumps (RX 24”/20”)
*add 11 to the pushups and box jumps for each round