Turn2CrossFit – CrossFit
Warm-up (No Measure)
400m run, row, or bike/ski (2:30)
10m spiderman reach/crawl
10m inch worm
pigeon stretch (each side)
iron cross stretch (each side)
CONTINUE TO WARM-UP FOR YOUR WOD
Lee Fehling (Time)
3 Rounds for Time:
50 Wall Ball Shots (20/14 lb)
10 Clean-and-Jerks (95/65 lb)
This Firefighter Hero WOD is dedicated to Lee Fehling, FDNY, Engine 235, who was killed on September 11, 2001.
Lee Fehling, 28, of Wantagh, was a New York City firefighter assigned to Engine Co. 235 in Bedford Stuyvesant. He was last seen heading toward the south tower.
Billa (Time)
25 Rounds for Time (with a Partner)
9 Wall Ball Shots (20/14 lb)
6 Burpees
3 Power Cleans (155/105 lb)
After Round 6, perform:
1 mile Run (together)
Partner A performs Round 1 while Partner B rests. After completing the first round, Partner B performs Round 2 while Partner A rests, etc.
After finishing 6 rounds (3 alternating rounds each), Partner A and B run 1 mile together. After the run, athletes proceed with the workout until they finish 25 rounds in total.
Score is the time on the clock when the 25th round, ending with 3 Power Cleans, is completed.
This hero workout is dedicated to Police Officer Justin Billa, Mobile AL Police Department, who was shot and killed by a suspect he was investigating in Prichard, Mobile on February 19, 2018.
Officer Billa had served with the Mobile Police Department for two years. He is survived by his wife and son.
This workout was designed by CrossFit Stone (Mobile, AL, USA).
Slob (Time)
For Time:
2,000 meter Run
50 Pull-Ups
50 Thrusters (40/30 kg)
2,000 meter Row
British Hero WOD dedicated to Cpl Ritchie Jones, Royal Military Police, who died in a road traffic accident in Costa Rica in on October 27, 2013.
Jones was a veteran of Afghanistan and Iraq. His friend John Owens (@john.owens.904108) requested @britishherowods create the workout in his memory. His request was that thrusters be incorporated, as they were a favorite of Ritchie’s.
From John: “Ritchie was a solid bloke, great rugby player, good manners. A real ladies man and very very loyal. We lost 6 blokes in Iraq in 2003 and Ritchie was a big help in keeping us all together. He organised a surfing trip when we got back and we all discovered surfing and Cornwall. He was a crazy one, a square peg in a round hole and someone who everyone like. Missed a lot by me, he called me on the night of his accident and I was in a surf bar where he had taken me in Cornwall 10 yrs previous.”