Monday, 12/31/2019

“The eighth crazy night” Complete 8 rounds of 8 reps of these 8 movements HSPU T2B Pistols (4 each leg) Thrusters (light) DB Snatch (heavy) Ball Slams SDLHP Wall ball cleans (14/20) Before each round complete 1 rope climb or bar muscle...

Sunday, 12/29/2019

“Sebena” For Time2012 meter Row30 seconds Rest12 Burpee Box Jumps (30/24 in)24 Thrusters (135/95 lb)12 Burpee Box Jumps (30/24 in)24 Thrusters (135/95 lb)30 seconds Rest2012 meter Row This “Sebena” Hero WOD is dedicated to former Wauwatosa (Wisconsin) Police Officer Jennifer Sebena. She was shot and killed by her husband the morning of Christmas Eve 2012 as he ambushed her outside of the Wauwatosa fire station in the Tosa Village, while she was walking to her patrol car. The oldest mention we’ve found of the workout is from Badger CrossFit (Wauwatosa, WI, USA), posted by Tyler Sullivan as their workout of the day for December 31, 2013. The post said: “Today, we honored the fallen Wauwatosa Police officer Jennifer Sebena. She was shot and killed right down the road from us and it’s hit us here at BCF (home) as we have several athletes on the Tosa PD and MPD. I programmed this WOD, but I hated doing it. Today, we at BCF will suffer to remember...