Wednesday's Hero WOD...

September 11, 2019

Before we announce your Wednesday Stamina WOD, We'd like to send our thoughts and prayers to all those who lost their lives, knew someone who either passed, or was somehow effected by the tragedy at the Pentagon 18 years ago. Let's remember all the hero's who saved lives in the 9/11 tragedy and who continue to fight for our freedom every day as we perform the Hero WOD tomorrow.


Here is your Wednesday Stamina primer and Hero WOD...


Wednesday Sept. 11, 2019


CrossFit (6am/7am/9am/12:15pm/5:30pm/6:30pm/7:30pm)



Cycle through the following exercises for 8 minutes:

100 unders

10 Russian Swings

10 Single Leg Glute Bridges, weighted or unweighted

10 Bottoms up KB Press

10 Press out squats w/KB


Stamina Day!


Aerobic Interval Primer:


Every 6 minutes, for 18 minutes (3 sets). Your score = total seconds of remaining time (therefore, the higher the score, the better!

400 Meter Run

25/18 Calorie Row

20 Down Ups (burpee with full extension, no jump)




At 20:00 on the clock, begin:




For Time:

2 minute Elbow Plank (in silence)

13 DUBs

18 Kettlebell Swings 35/53

31 Push-Ups

53 Goblet Squats 35/53

53 DUBs

31 Kettlebell Swings 35/53

18 Push-Ups

13 Goblet Squats 35/53

2 minute Wall Sit (in silence)


*Cap at 40:00 on the clock



About 1:30 p.m. Tuesday, February 13, 2018, officers patrolling Lower Wacker Drive because of a recent shooting and drug sales approached Legghette, but he bolted when an officer stepped out of his police vehicle, identified himself as an officer and approached him.


The officer gave chase on foot and radioed a description. Bauer, downtown for a meeting with aldermen after attending training for mass shootings earlier in the day, was on duty and in uniform in his police vehicle at Lake and Clark streets when he heard the radio call of a fleeing suspect. Moments later, Bauer saw Legghette running nearby, exited his vehicle and ran after him.


Bauer chased down Legghette at the top of the stairwell outside the Thompson Center and attempted to detain him, but the two struggled. Legghette then stumbled down the stairs, and Bauer either fell or followed him down the stairs to a landing below.


The struggle continued there before Legghette drew a handgun and fired seven shots, fatally wounding Bauer, Lisuzzo said.


Bauer’s weapon was still holstered, and his police radio and handcuffs were found next to his body, Lisuzzo said.


*** I @twinmomfit4life am a daughter of a retired Houston Police Officer. Hearing about this and reading about office Bauer broke my heart. I decided that I wanted to honor his memory using equipment I had at my house. Officer Bauer was 53, he served with CPD for 31 years and he was murdered on 2/13/18.



On-Ramp (7:30pm)





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