Turn2CrossFit – CrossFit
Warm-up (No Measure)
400m row
10 arm circles (forward/backward)
:30 pigeon stretch (each side)
10 air squats
10 kipping swings
GET READY FOR YOUR WOD!!
Arnie (Time)
For Time:
With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm
In honor of Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009
To learn more about Arnie click here
Holleyman (Time)
30 Rounds for time of:
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here
Drake (Time)
4 Rounds for time of:
400 meter Run
30 Wall Ball Shots (20/14 lb)
5 Bar Muscle-Ups
This Memorial WOD is dedicated to “Drake,” the in-house dog of CrossFit Hereford (Hereford, UK), who died in a hit-and-run on June 24, 2016…before he had the chance to turn 1 year old the very next day.” He meant a lot to the owners, coaches, and members of CrossFit Hereford, so they created this memorial WOD in his honor.