CrossFit – Fri, Jul 21 | Turn 2 CrossFit

Turn2CrossFit – CrossFit

Warm-up

“Knockout”

if you get out, perform 10 burpees

then

3 rounds-

10 banded pass throughs

5 empty bar hang clean and jerks/ 100m run

10 kip swings/ 10 air squats with 2 second pause at the bottom

* first movement is for the partner wod and second is for the hero wod

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“Three Fathers” (Time)

For Time:

1,000 meter Run

100 Push-Ups

200 Sit-Ups

300 Air Squats

1,000 meter Run

This hero workout is dedicated to Cst Fabrice Gevaudan, Cst David Ross and Cst Douglas Larche of the Royal Canadian Mounted Police (RCMP) @rcmpgrcpolice who died in the line of duty on June 4, 2014 in Moncton, New Brunswick, Canada.

Gevaudan was born in France and joined the RCMP in Regina. He was posted to New Brunswick in 2008 after graduating from the training academy.

Ross, a police dog trainer from Victoriaville, Que., joined the RCMP from Ottawa after graduation in 2007, and was posted to the detachment based in Moncton as a general duty police officer. He was a married father of a 19-month-old with another baby on the way.

The RCMP said Larche worked in Miramichi, N.B., before joining the detachment in the Moncton area as a highway patrol and general duty officer. He received a commander’s commendation in 2008 for saving the life of an unconscious baby.

“Just a nice, handsome man,” she said from her cottage north of Gatineau, Que., adding that Larche was a father of three girls who was recruited to the RCMP when he was about 30. He was following in the footsteps of his father, a retired Mountie, she said.

We first found this workout posted by @_cdnleo_ on December 3, 2019. From a conversation with WODwell, he found the workout from Wounded Warriors Canada in 2019. The earliest mention of this workout we can find is from FX 101.9 on June 16, 2019, but we’re not sure who originally designed the workout. If you know please tell us .

Turn2CrossFit – CrossFit

Warm-up

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“Three Fathers” (Time)

Partner Workout (Time)