Turn2CrossFit – CrossFit
Warm-up (No Measure)
3:00 row, bike, ski, or 500m run
2 rounds of:
10 PVC pass throughs
10 PVC good mornings
10m quad stretch
10m knees to chest
10 air squats
*GET READY FOR YOUR WOD*
J.T. (Time)
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
Ronnie Henderson (Time)
20 Deadlifts (225/135 lb)
500 meter Row
10 Deadlifts (275/185 lb)
500 meter Row
5 Deadlifts (315/225 lb)
500 meter Row
This Firefighter Hero WOD is dedicated to Ronnie Henderson, FDNY, Engine 279, who was killed on September 11, 2001.
CHIEF (5 Rounds for reps)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles