WODS for the Week of 2.16.20

HERO WOD Week at Crossfit Springfield Endurance.

Come join us this week for a couple of challenging WODS for everyone to enjoy.

See below for more workout details.

Monday 2.17.20 @5:30pm

Happy President’s Day!

electoral college

For Time:

Run 1600 meters

16 Back Squats 135/95

(Scaled start a lighter weight then RX and continue to add 20lbs for Males and 10lbs for Females) 

(RX+ Start at heavier weight and continue to add 20lbs for Males and 10lbs for Females) 

Run 800 meters

8 Back Squats 155/105 (Scaled 115/65)

Run 600 Meters

6 Back Squats 175/115 (Scaled 135/75)

Run 400 meters

4 Back Squats 195/125 (Scaled 155/85)

Run 200 meters

2 Back Squats 215/135 (Scaled 175/95)

Run 100 meters

1 Back Squat 235/145

You can perform this as a heavy One Rep Max that you can handle for one rep. 

tuder (HERO WOD)

  • For Time (with a Partner)
  • 1 mile Run (together)
  • 31 Push-Ups (each)
  • Then, 20 Rounds of:
  • 3 Deadlifts (135/95 lb)
  • 3 Clean-and-Jerks (135/95 lb)
  • 3 Front Squats (135/95 lb)
  • Then, perform:
  • 31 Push-Ups (each)
  • 1 mile Run (together)

Partition reps as needed within the 20 rounds of barbell work.

Background: This hero workout is dedicated to Officer Sean Tuder of the Mobile Police Department who was fatally shot Sunday, January 20, 2019 while following up on an investigation.

Tuder was shot while with a group of officers attempting to arrest 19-year-old Marco Perez, about 3 p.m. Sunday at the Peach Place Inn on Leroy Stevens Road in West Mobile.

“He was one of those guys that certainly resonates in your mind as somebody that’s a true leader and had a true commitment to doing his best in this community to keep it safe and to be a role model for others,” Battiste told news media reporters.

“He was really just getting into that part of his career where he started having an impact on not just the people in the community but the men and women who work here in this department,” said Battiste, who also asked the community to pray for Tuder’s wife, his parents and other family members “because this is going to be a difficult time.”

Tuder was leading an arrest team for Perez who was wanted on multiple firearms and burglary charges by Mobile police and federal authorities. He was subsequently taken into custody after Tuder was shot, Battiste said.

Tuder joined the Mobile Police Department in March 2016 and was assigned to a high crime area of the city. He was honored as the department’s Officer of the Month in August 2017. He was recognized for making numerous drug arrests including four cases submitted for federal prosecution and the recovery of six firearms.

This workout was created by CrossFit Mobile @crossfitmobile (Mobile, Alabama, USA) who hosted an event on January 20, 2020, to commemorate the memories of Tuder.


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