Turn2CrossFit – CrossFit
Bench Press
5×4 Rest 2 minutes between sets. (70-80%) add weight from last 5×4
Warm-up (No Measure)
2 rounds on a 10:00 min clock (work fast)
100 singles (both feet & alt)
10m toe grab
10m knee to chest stretch
10m butt kickers
10 air squats
PVC Pass Throughs & shoulder stretches
10 bench press 45/35 (add weight 2nd round)
Sergio Villanueva (Time)
For Time:
50 Double Unders
5 Power Snatches 135/95
40 Double Unders
10 Power Cleans
30 Double Unders
15 Overhead Squats
20 Double Unders
20 Back Squats
10 Double Unders
25 Deadlifts
This Firefighter Hero WOD is dedicated to Sergio Villanueva, FDNY, Ladder 132, who was killed on September 11, 2001.
Sergio was born on our country′s birthday, the 4th of July 1968 in Bahia Blanca, Argentina. His parents brought him to America in the early 1970′s so that he could have a better life.
Perhaps being born on the birthday of the country that he would ultimately give his life for is an indicator of the first step in the path of destiny that he was to follow. Whether this was the case or not, when Sergio came into this world, fireworks and celebrations were abound, and the amount of love and joy that he brought to all of the family and friends that he cherished so much, is as infinite as the amount of sparks generated by all of the fireworks throughout history.
It was Sunday afternoon, Sept. 9th, 2001and the game was scoreless with just minutes left to play. Suddenly Sergio Villanueva sped down the field, whacked the ball with his foot and goal! The FDNY Soccer Club had won 1-0. No one knew that that would be Sergio′s Golden Goal.
A native of Argentina, Firefighter Villanueva, loved soccer. Tanya Villanueva, his fiancée, used to have to put on a special hat with bells dangling from it, as well as a jersey from Boca Juniors and run through the house shouting, “Goal” when an important match was on television.
Before becoming a firefighter, he spent eight years as a Police Officer and Detective with the NYPD.
“LeClair” (Time)
For Time:
60 Burpees over Bar
Then
10 Rounds: (I go, you go)
2 Clean and Jerks 185/135
13 Pullups
Then
60 Burpees over Bar
‘CrossFit OG’ Eric LeClair died on Saturday, December 4, 2021. He is remembered as a ‘shining light attracting others with his positivity, integrity, and ability to see more in others than they could see in themselves’. He was a committed father, husband, son, and friend to many.
His cause of death was not disclosed.
CrossFit is a branded fitness regimen that involves constantly varied functional movements performed at high intensity.
CrossFit is a lifestyle characterized by safe, effective exercise and sound nutrition. CrossFit can be used to accomplish any goal, from improved health to weight loss to better performance.
The announcement of Eric’s death was flooded by heartfelt tributes and condolences as families, friends and everyone who knew him grieve his loss.
“Eric LeClair was one of the great ones. He was a shining light… attracting others with his positivity, integrity, and ability to see more in others than they could see in themselves,” Andy Petranek wrote.