Turn2CrossFit – CrossFit
1 min stations:
-thread the needle
5 power snatches/10 jumping squats
5 KB swings/10 pushups
5 cal ski/ 5 burpees
“Whiting” (AMRAP – Rounds and Reps)
19 Minute AMRAP:
1 Mile Run
then, 5 Rounds:
27 Air Squats
If you finish, start again on the run.
This Hero workout is dedicated to Staff Sgt. Justin Whiting, 3rd Batallion, 5th Special Forces Group, U.S. Army, who was killed in action on January 19, 2008, when his vehicle was struck by an IED while conducting combat operations near Mosul, Iraq.
He had two previous combat tours to Iraq in 2004 and 2005 with 3rd Bn., 5th SFG(A), and was on his third combat tour in support of Operation Iraqi Freedom and the Global War on Terrorism.
We first found this workout posted on the Instagram of Heroes_for_Heroes @heroes_for_heroes, and, after contacting them, we learned that Heroes For Heroes was created by CrossFit PR Star @prstarfitness (Chantilly, VA, USA), and that Bobby Weiler and Lt. Col. Tony Kurz designed the workout.
In an email with WODwell, Bobby (who is part of PR Star’s management staff) told us that Lt. Col. Kurz (A PR Star athlete) was assigned to the same battalion as Justin.
According to Bobby, the rep scheme signifies:
– 19 minutes AMRAP for the day when Justin was killed
– 5 rounds for 5th Special Forces Group
– 27 air squats for his aged when the incident happened
– 18 push-ups for his military occupational specialty
Partner Workout (AMRAP – Rounds and Reps)
Teams of 2!
9 Minute AMRAP:
Power Snatch 95/65
–Rest 1 Minute
9 Minute AMRAP:
KB Swings 53/35
**Athlete 1 does 9/9 and then athlete 2 completes 9/9. Then, back to athlete 1 with 12/12. Continue for the 9 minutes to get as far as possible.
Rx+=135/95, GHD situps
Score= total rounds and reps for both amraps.
(Ex- both athletes finish 9/9= 1 round)