Cherish your visions and your dreams as they are the children of your soul, the blueprints of your ultimate achievements. Cherish each moment with your children for you can never bring back their childhood. Cherish your life, Cherish your health, Cherish your family, Cherish your friends.
Thursday was World Human Trafficking Awareness day. This is a $150,000,000 industry in which a third of the victims are children.
There is an organization, O.U.R (Operation Underground Railroad) that is led by a man named Tim Ballard. Their mission is to go into the helholes and rescue children. So far since 2013, they’ve rescued 1,400 children who were being sex trafficked and assisted in the arrest over over 400 sex traffickers. They also have a CrossFit gym in Utah. Tomorrow, we will be doing the memorial WOD to raise awareness of this horrific epidemic.
-One way is to join the WOD.
-The other way is to make a donation to their cause at ourrescue.org. You can donate a dollar figure or buy merchandise that will go towards the cause.
-The last thing you can do is watch the documentary on Amazon Prime called Operation Toussaint. It’s an I’m depth look into one of O.U.R’s missions where they rescued several sex slaves in Haiti.
This organization is amazing and we can support our CrossFit community in a very special way.
OURRESCUE.ORGOperation Underground Railroad
Warm Up - Roll out as needed 5min - Heel to knee on wall 10x3 - Heel to knee x 30 on floor - 10 Toes to OH into V-sit - Flamingo
Complete with a weighted vest For Time: (Start by 15 after- 40 min time cap)
-weighted vest 20/14 - 400m Run - 60 Box Step Ups 24/20 - 60 Push Ups -400m Run -60 Push Ups -60 Box Step Ups -400m Run
L1- No vest 200m Run/300m Row/Ski, 30 Box Step Up, 30 Push Ups for the pattern above with elevated surfaces for push up and Step up 2-3 45 # plates L2- No Vest 300m Run/400m Row/Ski, 45 Box Step Ups 4-5 of the 45# plates, 45 Push Up on knee or box, for pattern above L3- No Vest complete workout as above L4- Complete As above Seated Athlete- 200m Roll/ 300m Ski, 60 Battle Rope, 60 Belt Chest Press Outs for pattern above
Balance Tabata x - Front Scales x8 - Back Scales x 8 - L sit x 8 (In chair) - Plank x 8
AMRAP in 19 minutes
400 m Roll/ 500m Ski/Row
Then, 5 Rounds of:
27 Lat Pulldowns
L1- 200m Roll/250m Ski/Row & 3 Rds of Lat Pulldowns and Chest Press Strap L2- 300m Roll/400m Ski/Row & 4 Rds Lat Pulldowns and Tricep Dips on Box L3- 400m Roll/ 500m Ski/Row & 5 Rds of Lat Pulldowns and Tricep Dip on Tricep Dip Machine L4 - As Above w/ transfers
FINISHER - Pass Through - Around the World - Strap for Sh IR/ER stretch - Flamingo