NEWS
WELLNESS CHALLENGE:
- Starts TOMORROW 1/4
- Details HERE
WOD
“Kerrie”
100 Meter Run
5 Burpees
20 Sit Ups
15 Push Ups
100 Meter Run
Rest 2 Minutes
100 Meter Run
5 Burpees
20 Sit Ups
15 Push Ups
100 Meter Run
Rest 2 Minutes
100 Meter Run
5 Burpees
20 Sit Ups
10 Push Ups
100 Meter Run
Rest 2 Minutes
WOD GUIDANCE & GOALS
There is a rest built into this workout so push your pace! Run the first 100 meters at your 1 mile PR pace (FAST!), and immediately drop into your burpees. Breath and recover on the sit ups and push ups, then sprint the final 100 meters. Target 2:30-3:00
KERRIE
Kerrie Orozco, 29, 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. She began CrossFit at CrossFit FitFarm and also worked out with fellow officers outside the affiliate. She exhibited a passion for community service that went beyond her police duties. She volunteered with the Special Olympics and was president of the Police Officers Ball to benefit Special Olympics Nebraska. She also coached baseball for the North Omaha Boys and Girls Club.
Post Intervals to Comments.
HOME WOD
100 Meter Run
5 Burpees
20 Sit Ups
15 Push Ups
100 Meter Run
Rest 2 Minutes
ENDURANCE
Rest
42:47 100m row/5/20/15/100m row
2:33/2:30/2:34/2:31/2:35/2:25/2:20/2:24/2:23/2:32
35:52
10x
100 m row
5 burpees
20 ghd sit-ups
15 push ups (6-5-4 all rounds)
100 m row
-1 min rest with dancing-
So much FUN! With the 915
RIP Kerrie
41-ish?
Times ranged from 2:17 to 2:38
Great 9:15 crew!
RIP Kerrie
29:?? 1 min rests