Turn2CrossFit – CrossFit
Warm-up
300m run
10 arm circles (forward/backward, big/small)
open/close arms
10m spiderman crawl
*3 rounds of :30 sec of work*
-mt climbers
-air squats
-flutter kicks
-push-ups
Whitten (Time)
5 Rounds for time:
22 Kettlebell swings, 70# / 50#
22 Box jump, 24” / 20″
400m Run
22 Burpees
22 Wall-Ball Shots, 20# /14#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
To learn more about Whitten click here
“Lane” (Time)
For Time (with a Partner)
800 meter Med Ball Run (20/14 lb)
28 Snatches (135/95 lb)
39 Burpee Box Jump-Overs (24/20 in)
84 Wall Ball Shots (20/14 lb)
800 meter Med Ball Run (20/14 lb)
84 Wall Ball Shots (20/14 lb)
39 Burpee Box Jump-Overs (24/20 in)
28 Clean-and-Jerks (135/95 lb)
800 Medicine Med Ball Run (20/14 lb)
“Lane” is a Hero WOD dedicated to Sergeant Ryan H. Lane, 2nd Light Armored Reconnaissance Battalion, 2nd Marine Division, who paid the ultimate sacrifice in combat on July 23, 2009 in Helmand Province, Afghanistan.
At the time of his death, Sgt. Lane was attempting to lead his Marines out of the line of indirect fire from enemy mortars.
Sgt. Lane is survived by his wife, Valerie Lane, his mom Kathy Hanley, his father Harold Lane, three brothers, Jim Hanley (stepfather) and many other proud family members and friends.
We first found this workout posted by Central Bucks CrossFit @centralbuckscrossfit (Warminster, PA, USA). As best we can determine, Coach Lauren Bernard and Coach Michael Weidner programmed this Hero WOD.