"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)

 

Warm-up

2 Rounds:

200m Run

1 Length high knees

10 Deck Squats (or air squats)

10 Ring Rows

5 WTF

 

The “CROWDER” WOD

 

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)

 

Post-WOD:

Coaches choice abs (if there's time)

 

 

Endurance WOD (6am)

 

THE "CROWDER" EWOD

 

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

 

 

 

Please reload

Featured Posts

Stamina Wednesday!

November 20, 2019

1/10
Please reload

Recent Posts

November 20, 2019

November 19, 2019

November 18, 2019

November 17, 2019

November 16, 2019

November 14, 2019

November 13, 2019

November 12, 2019

November 10, 2019

Please reload

Archive