"Crowder" Memorial WOD

December 12, 2017

Great job on Icon #2 everyone! That was a tough one! Way to challenge yourselves on those heavy thrusters (y)


Tomorrow we will be participating in a Hero WOD that hits close to home. Exactly one year ago from tomorrow on Dec. 12, 2016, Boynton Beach Police K9 Officer Joseph Crowder died of a heart attack while running. Joe had a passion for personal fitness and worked hard to keep himself in top physical form.

In his honor, members of the Boynton Beach Police Department present the Crowder Memorial Fitness Challenge. This will be a community workout to show our honor and appreciation. We will waiving the drop-in fee for all family and friends who want to participate in Officer Crowder's memorial WOD.

**If you are bring a friend, make sure you show up a few minutes early so they have time to fill out our waiver before class starts.


CrossFit (7am/9am/5:30pm/6:30pm/7:30pm)



2 Rounds:

200m Run

1 Length high knees

10 Deck Squats (or air squats)

10 Ring Rows





½ mile run (800m)

5 tire flips, 15 deadlifts 155/225, 5 strict pull-ups

10 tire flips, 20 deadlifts 155/225, 10 strict pull-ups

5 tire flips, 25 deadlifts 155/225, 5 strict pull-ups

½ mile run (800m)



Coaches choice abs (if there's time)



Endurance WOD (6am)




1 mile run

5 Rope Climbs, 15 GHD Sit-ups, 5 tire flips

5 Wall Walks, 20 GHD Sit-ups, 5 wall walks

5 Tire Flips, 25 GHD Sit-ups, 5 rope climbs

1 mile run




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