Turn2CrossFit – CrossFit
Warm-up (No Measure)
2:00 min bike, row, ski, or 400m run
10 arm circles (forward & backward)
10 open/close arm
Then 3-6-9 of
Banded lat pull downs
Bench press 45/35
Cal bike or row
Add weight if you’d like
3 Sets:
Weighted Pull-ups
2 Weighted Pullups. If you cannont perform at least 5 strict pullups, do bodyweight pullups or use a band to scale. After pullups, rest :45 and then go into your bench press.
Bench Press
5 Bench Press. Choose moderate to heavy weight for 5 reps.
-Rest 2 minutes
Score heaviest weight for 5 reps
“Molly” (AMRAP – Rounds and Reps)
11 Minute AMRAP:
11 Ground to Overhead 95/65
18 Dumbbell Box Step Ups 24/20″ 50/35
18 Burpees
This hero workout is dedicated to Molly Williams who was the first known female firefighter in the United States.
An African-American, she was held as a slave belonging to a New York City merchant by the name of Benjamin Aymar who was affiliated with the Oceanus Engine Company #11 in 1818. During her time in the company, she was called Volunteer No. 11. Williams made a distinguished presence in her sturdy work clothes of calico dress and checked apron and was said to be “as good a fire lady as many of the boys.” Her service was noted particularly during the blizzard of 1818.
This workout is part of a series of African-American History WODs from Granite City CrossFit @granitecitycommunityfitness (Waite Park, MN, USA).
Metcon (Time)
Team of 2
For Time:
1000m Row
80 Pushups
60 Cal Bike
40 Power Snatches 95/65
20 Bar Muscle Ups
*Split work evenly between athletes, one person working at a time.
Rx+=135/95