2:00 Run/Row/Bike
Then 4 rounds of:
-10 Jumping Jacks
-3 Inch worm w/ 3 sec hold in reach
-Achilles stretch (each leg)
3 rounds
50 DU
15 Power Clean 95/65
10 Burpee
2 Minute Rest
Then 2 rounds
2 Minute Rest
Then 1 round
3 rounds
75 Single Under or Jumping Jack
15 Odd Object Swing
10 Burpee
2 Minute Rest
Then 2 rounds
2 Minute Rest
Then 1 round
2 Rounds
10 Cal Assault Bike/Ski Erg
10m Knees to Chest
10m Quad Stretch
10m Lateral Lunge
10m Bear Crawl
PVC Pipe:
10 Good Mornings
20 Deadlifts
30 Pass-Throughs
10 EMOM of:
5-8 Alt. Front squat/Back Squat + Flutter kicks to the :50 sec mark
For Time:
200m run
75 walking lunges
300m run
50 walking lunges
400m run
25 walking lunges
Rx+ = with a vest 20/14
Core Tight, Abs Right
Before every set: 100m Farmer Carry
50-40-30-20-10
Walking Lunges
10-20-30-40-50
Abmat Sit-Ups
After every set: 800m Run (1/2 mile- use an app to run 0.25miles and turn around = 800m)
Buy-Out:
Establish 5min Plank
Every break = 20 banded Good Mornings
RX+ = Vested
Ex: 100m farmer carry- 50 lunges- 10 Abmat sit-ups- 800m run- 100m farmer carry- 40 lunges- 20 Abmat sit-ups- 800m run …..
3:00 min Run/Row/Walk/Bike
3 Rounds
1:00 min Marching in Place
20 Step Backs
:30 sec DB Overhead Holds
20 Min AMRAP
20 DB Single Arm STO (rt)
20 WTD Alt Box Step Ups
20 DB Single Arm STO (left)
20 WTD Alt Box Step Ups
10-15 Hammers
10-15 Windmills ea side
20 Supermans
3:00 Run/Bike/row
5 Inch worms w/ 3sec hold in the stretch
1:00 Jump Rope
World’s greatest stretch each side
21-15-9 Reps for Time
Kettlebell Swings (70/53 lb)
Burpees
For Time
400 meter Run
23 Push-Ups
53 Goblet Squats (53/35 lb)
400 meter Run
23 Push-Ups
53 Kettlebell Swings (53/35 lb)
400 meter Run
Background: Milwaukee Police Officer Charles Irvine Jr., 23, a four-year veteran of the department, was killed when the squad car he was in flipped during a pursuit on June 7, 2018. His badge number was 2353 (hence the rep scheme in the workout).
“Growing up, all he ever wanted to do was serve, to become either a firefighter like his stepfather or a police officer, a friend and fellow police recruit recalled.”
Following his death, on Sunday, August 12, a memorial fundraiser event featuring this workout (“The Irvine”) was put on in part by Brew City CrossFit @brewcitycrossfit (Milwaukee, WI, USA). Participants paid to take part in the event and money raised benefitted the memorial funds set up for Officer Irvine.
Seven rounds:
1.5 pood/ 1 pood Kettlebell swing, 15 reps
95/65 pound Power clean, 15 reps
15 Box jumps, 24″/20″ box
Post total time.
In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here
2 rounds of:
:30 sec High knees
5 Opposite toe touch v-up’s
:30 sec Butt kickers
5 Burpees/ Jump over a line
4 Sets of Maximum Reps @ 50% of your 1 rep max
Athlete choice today: Strict Press or Deadlift.
Not for Time:
3-6-9-12-15: Unbroken Deadlifts (60%)
Complete the Deadlifts: all lifts at 60%–working on Stamina.
5 Rounds for Time
30 sec Plank Hold
25 Goblet Squats (1.5 pood/1pood)
20 Abmat Sit-Ups
15 Alternating Step-back Lunges (goblet hold)
10 Box Step Overs (goblet hold)
400m Run
RX+ = Vested
*Use 50#/35# DB if KB is not available, but hold dumbbell similar to you would with KB
**Box Step Overs should be methodical: attempt the following:
Rep 1:
Left foot up, Right foot up
(turned 90 degrees)
Left foot down, Right foot down
(now looking back at box)
Rep 2:
Right foot up, Left foot up
(90)
Right foot down, left food down
(looking at box)
Hip Hurdles
Banded Good Mornings
Break down into sets however you prefer. Just get to 100.
On the 1:30 X 5 sets
1 Hang Snatch High Pull
1 Hang Squat Snatch
1 Snatch High Pull
1 Squat Snatch
SMORGASBORD
5 min AMRAP
Buy In: 25 Wall Balls
12 Deadlifts (185/135)
6 Power Cleans
Rest 2 Minutes
5 Min AMRAP
Buy In: 25 Wall Balls
12 Cal Row / Bike / 75 DU
6 Bar MU /C2B / Pull-Up / Push Jerk (135/95)
Rest 2 Minutes
5 Min AMRAP
Buy In: 25 Wall Balls
12 Cal Bike / Row / 25 Jumping Lunges
6 HSPU / OH Squat 95/65
*Each Round for reps but do not count the Buy-In.
**Options for Home gym are separated bg “/”. RX is the first option listed if equipment is available. But, for example, dont use a bike for both round 2 and round 3…switch it up with one of the options and you are still RX.
