Author Archives: cft123

LOCAL HERO WOD

CROSSFIT TRENCHES – CrossFit

View Public Whiteboard

“SNYDER” (Time)

6 RFT of:

10 Hang Power Snatches 95/65

20 C2B Pull ups

16 Front Rack Lunge Steps 95/65 (8 e/side – no rack)

33 Sit-ups

St. Louis County Police Officer Blake Snyder got fatally shot on October 6th 2016 after responding to a call in Green Park, MO. Snyder was a four-year veteran of the department. He was born in Alton, IL and lived in West County with his wife and their two-year-old son.


REVENGE

CROSSFIT TRENCHES – CrossFit

View Public Whiteboard

Metcon (No Measure)

CORE WORK – NFT:

– Hollow rock: 2×10

– V-Ups: 2×8

– Candlestick: 2×6

Metcon (Weight)

8min EMOM of:

Odd: 12 Front Squats – no rack

Even: 10 Burpees to a 6″ target

*Score is weight used for F Sqt

4min Rest, then…

Metcon (AMRAP – Rounds and Reps)

4min AMRAP of:

6 Walking Lunges

6 RKBS 53/35

HERO WOD

CROSSFIT TRENCHES – CrossFit

View Public Whiteboard

Kerrie (Time)

Wearing a weight vest (20/14lb),

10 rounds for time of:

100-m sprint

5 burpees

20 sit-ups

15 push-ups

100-m sprint

Rest 2 minutes
To learn more about Kerrie click here
This hero workout is dedicated to Kerrie Orozco, 29, who was killed in the line of duty on May 20, 2015. A seven-year veteran of the Omaha Police Department, Orozco was killed just hours before she was set to start maternity leave. Her daughter Olivia Ruth was born prematurely on Feb. 17, 2015, and Orozco had put off maternity leave until she could bring her daughter home from the hospital.

Orozco is survived by her husband, Hector; two stepchildren, Natalie and Santiago; and baby Olivia.