Please join us tomorrow for a tribute workout in honor of my aunt Kathy Rosheisen, unfortunately for Kathy and too many of our friends, family, and gym members have or are dealing with cancer. CrossFit Beloit along with CrossFit Leverage and CrossFit Aftermath will be performing a workout in her honor and I would appreciate it if you would come dress in dark blue which is the color for colon cancer awareness.
Below is a little bit about my aunt Kathy and details of the workout from her home gym:
"The workout of the day will be a Hero Wod. We will be doing this workout to honor our Friend and Hero, Kathy Rosheisen. This workout consists of some of Kathy's favorite movements, and in true Kathy fashion will be a long hard workout.
The buy in of 1 rep of Overhead Squat is in honor of the CrossFit Open Workout 14.2 where Kathy spent the entire time working to get 1 legit rep of one of her LEAST favorite movements!. The buy out of a Max Effort Plank hold, well because I don't know many people who could beat Kathy in a Plank challenge.
As ALWAYS, this workout can be scaled to accommodate absolutely ANY ability level. The majority of you will not be doing the workout as written below, but will be doing a scaled down version of this.
Kathy "Captain Courage"
Buy-in:
1 Overhead Squat (95/65)
then
400 meter Run
10 Strict Pull-ups
20 Push-ups
30 KB Swings (55/35)
40 Sit-ups
50 Hang Power Cleans (95/65)
40 Sit-ups
30 KB Swings (55/35)
20 Push-ups
10 Strict Pull-ups
400 meter Run
Cash out:
Max Effort Plank Hold
*time of your plank hold will be deducted from your wod time."
