Turn2CrossFit – CrossFit
Warm-up (No Measure)
3:00m row, ski, or bike
10 sumo squats
10 arm circles (forward & backward)
Iron cross stretch
Thread the needle stretch
GRAB YOUR EQUIPENT & DO A FEW REPS
“Brad Harper” (Time)
5 Rounds For Time:
18 KB Swings 70/53
13 Burpees
23 Wallball Shots (20/14)
Bradley C. Harper, age 23, was a firefighter with the Phoenix Fire Department in Phoenix, Arizona. He was injured at the scene of a fire and died of those injuries on May 19, 2013. “Brad was a faithful Christian; a loving husband, son, and brother; and a loyal friend. He was a fitness and nutrition enthusiast, a junior high basketball coach, and a role model for his three younger brothers.” – From the National Fallen Firefighters Foundation
The rep scheme is a nod to Brad and the date of his passing. Although the date he passed away is listed as May 19, 2013 in some news sources, elsewhere it was reported as May 18, 2013 – which is the significance of the 18 reps in the workout. 5 rounds is for the month of his death, 18 reps for the day and 13 reps for the year. 23 reps is for the age of Brad when he had the accident.
The “Brad Harper” Hero WOD was designed by two firefighter-owned boxes, CrossFit Incendia @crossfitincendia (Peoria, AZ, USA) and SpartanFit CrossFit (Phoenix, AZ, USA), as a personal tribute. They held a memorial WOD fundraiser to benefit Brad’s family on May 25, 2013.
Moore (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
1 Rope Climb, 15′
Run 400m
Max Rep Handstand Push-ups
In honor of Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011
To learn more about Moore click here
Metcon (AMRAP – Rounds and Reps)
Partner Wod- “I go, you go”
30 Min AMRAP:
15 Cal Ski
10 Push Jerks 95/65
5 Bar Muscle Ups
*one athlete works at a time finishing a whole round before tagging partner who completes a whole round.