Turn2CrossFit – CrossFit
Warm-up (No Measure)
400m row or run
10m knees to chest
10m quad stretch
Iron cross stretch
Thread the needle stretch
*3 rounds of*
5 ring rows
5 pushups
10 alt lunges (total)
3 Sets:
Weighted Pull-ups
3 Weighted Pullups. Build every set to heaviest possible for 3 reps.
Use bands to scale if you don’t have at least 5 strict pullups.
Bench Press
5 Bench Press. Build each set. Try to go heavier than last week. Rest 2 minutes between sets.
“John Santore” (Time)
For Time:
50-40-30-20-10
Double Unders
Shoulder to Overhead 96/65
This Firefighter Hero WOD is dedicated to John Santore, FDNy, Ladder 5, who was killed on September 11, 2001.
It seemed everyone in West Brighton knew John A. Santore as a figure larger than life. Problem-solver, husband, father, decorated firefighter and the founder of a group that built a home for the John A. Noble Maritime Museum at the Snug Harbor Cultural Center, Livingston, Mr. Santore lived life with an insatiable passion. But on September 11, 2001, the 49-year-old father of two was among eight comrades from Ladder Co. 5 in Greenwich Village who lost their lives in the World Trade Center terrorist attack.
Mr. Santore was the senior member of the company, which was last seen evacuating building occupants from the 37th floor of Tower 1. “He was always helping everyone,” said his wife, the former Frances Grasse. “They called him the mayor of West Brighton.”
In 1992, Mr. Santore spearheaded the Noble Crew, which transformed Building D at Snug Harbor into the 22,000-square-foot Noble Maritime Museum. The facility opened last November as the city’s newest museum and holds the deceased artist’s paintings which had been housed in Noble’s New Brighton home. In all, the Crew collectively contributed more than $1 million worth of labor, materials and support to the cause. For his efforts, Mr. Santore received the Noble Crew Award in 1997. “He was the heart of the Noble Crew,” said Erin Urban, director of the museum.
The award wasn’t the only one Mr. Santore would garner. In 1990, he received the Daily News Hero of the Month Award, said his wife. He also was awarded numerous meritorious service and bravery awards, Mrs. Santore said.
A lifelong Islander, Mr. Santore was born in New Brighton and moved to West Brighton in 1960. Prior to becoming a firefighter in 1981, Mr. Santore worked for
about nine years as a lineman for Con Edison on Staten Island. He was a graduate of Curtis High
Metcon (Distance)
Team of 2!
21 Minute AMRAP:
50 Lateral burpees over your partner
50 Pull-ups
50 Push Jerks 95/65
50 Back Rack Reverse Lunges
Max distance row in remaining time
Rx+=135/95, Chest to Bar Pullups
*split work evenly, one person working at a time.