Saturday – 150117

Thin Blue Line

On December 20, 2014, two NYPD cops were ambushed and killed in Brooklyn. Seven days later, 25 athletes at Calvert CrossFit in southern Maryland completed a memorial WOD in remembrance of Officers Rafael Ramos and Wenjian Liu. Each number in the WOD (rounds, reps, and calories) had a specific meaning and was created by box owner and Coach Joe Chirichella with the help of member Michael Moon.

Click HERE for more information about the workout.

Partner Hero WOD

BOYS in BLUE MEMORIAL WOD:

10 rounds (5 each per person)

*1 partner will complete the following while one will rest*

2 Deadlifts (135/95#)
4 Power Cleans (135/95#)
9 Pull-ups
12 Box Jumps (24/20”)
14 Push-ups

At the end of 10 rounds, each person must row 36 calories.

THEN:

10 rounds (5 each per person)

2 Thrusters (135/95#)
4 Squat Clean (135/95#)
9 Burpees
12 American KB Swings (24/16 kilo)
14 Sit-ups

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