Turn2CrossFit – CrossFit
Warm-up
300m run or 350m row
10m quad stretch
10m lateral lunge
10 arm circles (forward/backward, big/small)
*3 rounds of :30 sec on*
jumping jacks
downward dog stretch
jump squats
inch worm in place
Tuder (Time)
For Time: (with a Partner)
1 mile Run (together)
31 Push-Ups (each)
Then, 20 Rounds (switch after each round) of:
3 Deadlifts (135/95 lb)
3 Clean-and-Jerks (135/95 lb)
3 Front Squats (135/95 lb)
Then, perform:
31 Push-Ups (each)
1 mile Run (together)
This hero workout is dedicated to Police Officer Sean Tuder of the Mobile, AL, Police Department who was fatally shot on January 20, 2019, while attempting to take a wanted suspect into custody.
This workout was designed by members of CrossFit Mobile @crossfitmobile (Mobile, Alabama, USA), with input from Sean’s best friend (who is also a member of CrossFit Mobile and a work colleague of Sean’s).
In an email with WODwell, Susan from CrossFit Mobile confirmed that Sean was an active member of their gym when he was killed.
According to Susan, “Sean’s call sign was “Gang 3” hence the 3 reps of each movement, his favorite movements/lifts were push-ups, deadlifts and squats and the LAST workout he did with CrossFit Mobile was “Grace” , which lent some inspiration to the programming of “Tuder”.
CrossFit Mobile hosts an annual event on the anniversary of Sean’s death to perform this workout and honor his memory.
Goodman (Time)
3 Rounds for Time
1 km Row
14 Clusters (135/95 lb)
20 Pull-Ups
Background: This hero workout is dedicated to Master Sergeant Nathan Goodman who was killed on January 14, 2020, in Eloy, Arizona while conducting a military free-fall operation. Nathan was born in Pasadena, California – raised outside Chicago, IL, assigned to 2nd Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina. He was 36 years old when the incident happened. Nate was a proud husband and father, selfless warrior, and beloved member of the CrossFit community.Nate is survived by his wife, Kelly; his daughter, Lilly; and his son, Ethan.