Turn2CrossFit – CrossFit
Warm-up (No Measure)
Run 400m/2:00 min
Then 2 rounds of:
-10 toy soldiers (in place)
-couch stretch (each side)
-pigeon stretch (each side)
-10 air squats
-5 yogi push-ups
Linda (Time)
10-9-8-7-6-5-4-3-2-1:
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
Clean must be completed as a SQUAT CLEAN.
Heidi (AMRAP – Rounds and Reps)
AMRAP in 23 minutes
23 Air Squats
23 Push-Ups
23 Kettlebell Swings (24/16 kg)
23 Jumping Lunges
23 Sit-Ups
23 Box Jumps (24/20 in)
Background: This hero workout is dedicated to Royal Canadian Mounted Police Constable Heidi Stevenson who died on April 19, 2020, while protecting others during a mass shooting that took place in the Canadian province of Nova Scotia.
The rep scheme signifies the number of years she served in the force.
We first saw this workout posted by CrossFit NCR @crossfitncr (Ottawa, Canada) to honor Cst. Stevenson.
Iron Ranger (Time)
For Time
22 second Silence
94 Goblet Squats (2/1.5 pood)
94 Push-Ups
94 Sit-Ups
94 Russian Kettlebell Swings (2/1.5 pood)
22 Burpees
This WOD was created to honor a hometown hero, Army Ranger SGT. Joshua Rodgers, when he was laid to rest. Born August 22, 1994, he died on April 27, 2017.
The name “Iron Ranger” is from Josh’s high school football mascot, the Ironmen and his position as a Ranger in the US Army. The 94 reps represent his year of birth (1994). The 22 represent his high school football jersey number, his date of birth, and how old he was when he died.