Turn2CrossFit – CrossFit
Warm-up
300m row, run, ski, or 750m bike
10m elbow/reach
10 arm circles (forward & backward)
10 open/close arms
*3 rounds of*
5 PVC OHS
5 ring rows
50m run
3 Sets:
Take no more than 12 minutes on this lift.
Overhead Squat
5 Overhead Squats. Build up each set and try to go heavier than last time. Rest 2 minutes in between sets.
“Seals” (Time)
For Time (with a Partner)
Buy-In: 2,006 meter Ski
Then, 15 Rounds of:
12 Dumbbell Thrusters (2×50/35 lb)
10 Stone Over Shoulders (100/70 lb)
Cash-Out: 2,947 meter Bike
*Every 7 minutes, perform 22 Burpees (each)
Time Cap: 40 minutes
This hero workout is dedicated to Detective Joseph Seals, Jersey City Police Dept., NJ, who was killed in the line of duty on December 10, 2019, while attempting to make contact with a suspicious person.
This workout was designed by Coach Jeffrey Johnson of Black House Strength & Conditioning @blackhousestrong (Jersey City, NJ, USA).
In a conversation with WODwell, Jeff told us that he designed the workout in Det. Seals’ honor and asked that Black Houses’ members make a donation to Det. Seals’ family.
According to Jeff, the rep scheme signifies:
– 40 for his age when he passed
– 2006 for the year he joined the Jersey City Force
– 15 rounds for the number of years he was on the force
– 12 and 10 reps for the day he passed
– 2947 for his badge number
The final 22 burpees in 7 minutes represent the 22 veterans who commit suicide every day, 7 days a week.
Jordan (Time)
For time:
100 Kettlebell Swings (53/35)
100 Sit-ups
100 Air Squats
100 Push-ups
This British Hero WOD is dedicated to Lcpl Jordan Bancroft (25) Duke of Lancashire Regiment, who was shot in Afghanistan on 21/08/10.
Also dedicated to Ishwor Gurung, Darren Foster Remand Kulung, Lt John Sanderson Lsgt Dale McCallum and Mne Adam Brown who died in the same month.