Workout of the Day
3 sets x 8 Reps Across
Perform 3 sets of 8 reps using last weeks heaviest weight. These should be performed without a pause. Take advantage of the stretch reflex at the bottom of each rep to help you get this volume in.
If you were not here last week, work up to a top set of 8 WITH a pause at the bottom of each rep.
Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees
Today on Veterans day, we’re doing a benchmark workout commemorating Greg Rahoi. While Veteran’s day honors all who have served in the armed forces, not just those who have passed away in service, we still thought it would be appropriate to mark the day with the Rahoi workout. See the text below to learn more about this workout’s namesake.
The reps in this workout are small enough where everything should be unbroken and the only question is what pace can you maintain. Hit it hard everyone!
On December 6, 2006, Supervisory Special Agent Gregory J. Rahoi was accidentally shot and fatally wounded at Fort A.P. Hill in Caroline County, Virginia during a live-fire tactical training exercise designed to prepare FBI Hostage Rescue Team (HRT) personnel for their deployments to Iraq. Supervisory Special Agent Rahoi was a member of the HRT for six years, during which he served three tours in Iraq. Prior to joining the FBI in 1997, he worked as a firefighter, paramedic, and police officer in Wisconsin. He was posthumously awarded the FBI Medal of Valor for acts of heroism during his final Iraq tour, and his family was presented with the FBI Memorial Star.
CrossFit Group Class Programming Template (WK2/9)
Cooper warming up with some Single Arm Upright Rows
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