Tomorrow we Honor our own, with the “Carlos” WOD.Carlos Bueno was one of our Original Members and he represented all that is good about CSA.
He was a Kravist, a undefeated Fighter and even a CrossFitter when we opened. Beyond that he was one of the hardest working and dedicated athletes you could ever meet.
As many of you know Carlos tragically past away yesterday the victim of a swimming accident on his Birthday.
I (Coach Kirian) have created this workout in his honor and it will go on the CrossFit CSA “Hero Board” to be repeated on his birthday every year.
As Carlos was the epitome of what a fighter is at CSA this Workout will be done “Fight Gone REAL Bad” Style.
5 Championship rounds in Carlos’s Name.
CARLOS: 5 Rounds for Total Reps
1.) Power Cleans (95/65)
2.) Burpee or Sprawl
(Fighters must Sprawl)
3.) Calorie Row or Assault Bike
(Fighters must use Assault Bike)
4.) Ab Mat Sit Ups
5.) Power Striking
(Ground & Pound or Heavy Bag Strikes)
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating (just like a fight). On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower / bike where each calorie is one point.
Note there will appropriate scales given for the striking portion of the workout for safety for those that need it, all coaches on Friday have Striking Experience. Those people or gyms that don’t have striking pads can sub push-ups in that section.
If you want to follow this Workout anywhere in the world, at any gym, please feel free and tag us @csagym and use the hashtag #carloswo