CrossFit WOD

Monday 5.13.19

Three Danes CrossFit – CrossFit


WOD

May 13th marks what would have been Lorenzo’s 4th birthday and his absence is one we still feel every day. So in true CrossFit fashion we celebrate the loss of a loved one through pushing and exerting ourselves even more than normal. We have done the following Three Danes Benchmark WOD known as “The Lorenzo” once before and moving forward we will continue to remember Lorenzo and “celebrate” his time with us and his memory by doing this WOD only once every year on his birthday.

40 Minute Time Cap

100 Double Unders

90 Sit-Ups

80 Meters Burpee Broad Jumps (5x across floor)

70 Kettlebell Swings (Russian) 53/35

60 Meters Bear Crawl (4x across floor)

50 Calorie Row

40 Push Press 75/55

30 Hang Power Clean 75/55

20 Thrusters 75/55

10 Wall Walks

20 Thrusters 75/55

30 Hang Power Clean 75/55

40 Push Press 75/55

50 Calorie Row

60 Meters Bear Crawl (4x across floor)

70 Kettlebell Swings (Russian) 53/35

80 Meters Burpee Broad Jumps (5x across floor)

90 Sit-Ups

100 Double Unders

Warm-up

2 Rounds

10 PVC Thrusters

10 Push-Ups

10 Mountain Climbers

10 Front Lunges

Mobility

PVC Circle – 30 seconds

Wall Stick Ups – 30 Seconds

Pigeon Sweep – 30 Seconds per leg

Samson Stretch – 30 Seconds per leg

Spiderman Stretch – 30 Seconds per leg

WOD

The LORENZO (AMRAP – Reps)

40 Minute Time Cap

100 Double Unders

90 Sit-Ups

80 Meters Burpee Broad Jumps (5x across floor)

70 Kettlebell Swings (Russian) 53/35

60 Meters Bear Crawl (4x across floor)

50 Calorie Row

40 Push Press 75/55

30 Hang Power Clean 75/55

20 Thrusters 75/55

10 Wall Walks

20 Thrusters 75/55

30 Hang Power Clean 75/55

40 Push Press 75/55

50 Calorie Row

60 Meters Bear Crawl (4x across floor)

70 Kettlebell Swings (Russian) 53/35

80 Meters Burpee Broad Jumps (5x across floor)

90 Sit-Ups

100 Double Unders