Turn2CrossFit – CrossFit
Warm-up (No Measure)
300m run, row, ski, or 15/12 cal bike
10 arm circles (forward & backward)
10 “open/close” arms
20m butt kickers
20m Bear crawl
Leg swings on rig
10 air squats
Karen Arnold (Time)
For Time:
150 Goblet Squats 53/35
*perform 5 burpees at the top of each minute beginning at 0:00
This memorial workout is dedicated to Karen Arnold who passed away on April 4, 2020.
Karen was a pillar in the Alaskan CrossFit, Gymnastics and Power Lifting communities, coaching at several Alaskan CrossFit gyms (including @crossfit_northern_exposure, @crossfitanchorage, and @crossfitalaska) and events. She had a passion for lifting heavy, coaching kids, handstands, and participating in every community event possible.
“Lift something heavy and eat a cupcake!” was her tagline.
According to the submission to WODwell, Karen and her husband Derick moved to Nebraska in 2016, and in 2018 became the owner and head trainer at Xtreme Performance and Conditioning.
The workout was designed as a collaboration by members of the CrossFit community in Alaska, with Karen in mind. She reportedly loved doing Wall Ball Shots and Burpees.
Loredo (Time)
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here
Metcon (Time)
Teams of 2!
For Time:
100-80-60-40-20
Cal Ski
Push Presses 115/75
GHD Situps
*after each round run 300m together
35 min time cap
One athlete works at a time