Category Archives: Uncategorized

DUOLOGY

CROSSFIT TRENCHES – CrossFit

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THE ILLINIZAS (Time)

PARTNER WOD:

For time:

800m row

30-20-10 of:

AKBS 53/35

Box overs 24/20

400m run with med-ball 20/14 (run together, only one partner carries med-ball)

60 T2B

60-40-20 of:

DU while partner hold a plank

30-20-10 of:

G2OH 95/65 (Alternate DU and G2OH)

50 Burpees over the bar

400m Run (Run together and both must finish to complete wod)

*One partner works at a time, divide reps as desired. Must follow movements in order*

HERO WOD

CROSSFIT TRENCHES – CrossFit

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LOCAL HERO WOD: “LANGSDORF” (Time)

LOCAL HERO WOD: “LANGSDORF”

Officer Langsdorf 40, of St. Louis, passed away Sunday, June 23, 2019 while answering a call about a bad check at a market in the St. Louis County.

Michael Langsdorf grew up an only child in south St. Louis County. He graduated from Mehlville High School.

After about four years as a volunteer firefighter, he gave up the hose for a gun and enlisted in the St. Louis police academy. His ties to the city come from his parents, who grew up on The Hill and were parishioners at St. Ambrose Catholic Church.

Officer Michael Langsdorf had been employed by the North County Police Cooperative department for three months but worked for the St. Louis Metropolitan Police Department for 17 years.

Officer Langsdorf leaves behind a fiancee, two teenage children and his parents.

3 RFT of:

800m Run

25 C2B

35 AKBS 53/35

45 Bear Hugh Jumping Squats w/plate 15/10 (Rx: below parallel)