Turn2CrossFit – CrossFit
Warm-up
Coach’s Choice
Monsoor (Time)
With a 20lb vest, pack or body armor.
4 Rounds of:
800 meter Run
20 Sumo Deadlift High Pull with 70lb (KB or Bar)
20 Burpees
100 yard farmer carry with 2 x 70lb (KB or Dumbbell)
40 sit-ups
Michael Anthony Monsoor was a U.S. Navy SEAL killed during the Iraq War and posthumously awarded the Medal of Honor. On September 29, 2006 an insurgent threw a grenade onto a rooftop where Monsoor and several other SEAL and Iraqi soldiers were positioned. Monsoor quickly smothered the grenade with his body, absorbing the resulting explosion and most likely saving his comrades from serious injury or death. Monsoor died 30 minutes later from serious wounds caused by the grenade explosion
Jack (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
Dermyer (AMRAP – Rounds and Reps)
37 min AMRAP (with a Partner)
Partner A:
400 meter Run
Partner B:
10 Box Jump-Overs 24/20″
15 Ball Slams (30/20 lb)
20 Sit-Ups
This Hero WOD is in honor of Trooper Chad P. Dermyer, of the Virginia State Police, who was shot and killed in the line of duty on March 31, 2016.
At the time of his death, Trooper Dermyer was taking part in a training exercise at a Greyhound bus station when he was approached by the suspect at 2:40 p.m. After a short verbal exchange, the suspect drew a handgun and fired, striking Trooper Dermyer multiple times.
He is survived by his wife and two young children.