Officer Tuder Memorial WOD

CrossFit Jacked – CrossFit

Metcon

Tuder (Time)

40 Minute Time Cap

3 Rounds

19 Burpee Box Jump Overs 24/20

87 Double Unders

31 Wall Balls 20/14

20 Push Jerks 135/95

19 Back Squats 135/95

* Officer Tuder was born “1987” and was “31” years of age when he was tragically killed in “2019”.
WOD last performed Jan 26, 2019

Benchmark Tuesday

CrossFit Jacked – CrossFit

Weightlifting

Clean and Jerk (20 minutes to work to a 1RM)

Metcon

Fire Storm (Time)

22 Minute Time Cap

30 Hang Power Cleans 135/95

15 Front Squats 135/95

5 HSPU

20 Hang Power Cleans 155/105

10 Front Squats 155/105

10 HSPU

10 Hang Power Cleans 185/125

5 Front Squats 185/125

15 HSPU

Warrior: 115/75, 135/95, 155/105

Athlete: 95/65, 115/75, 135/95

Rookie: 75/55, 95/65, 115/75
WOD last completed September 10th

Dumbledore

CrossFit Jacked – CrossFit

Weightlifting

Back Squat (20 minutes to work to a 1RM)

Metcon

Metcon (Time)

Dumbledore

20 Minute Cap

1000m Row/Erg or 50/35 Cal Bike

30 Single Arm Dumbbell Hang Clean and Jerk 50/35

50 Single Dumbbell Goblet Squats 50/35

30 Single Arm Dumbbell Hang Clean and Jerk 50/35

1000m Row/Erg or 50/35 Cal Bike
alt arms every 5 reps on C&J

Carousel

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Carousel

20 Minute Cap

5 Rounds

9 Push Press 115/85

15 American KB Swings 53/35

30/21 Cal Row/Erg or 21/15 Cal Bike

Sir Runs A’Lot

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Sir Runs A’Lot

2 Person Team

45 Minute Cap

400m Run

150 Double Unders

100 Thrusters 75/55

100 Ball Slams 20/15

400m Run

100 Ball Slams 20/15

100 Thrusters 75/55

400m Run

150 Double Unders

Electric

CrossFit Jacked – CrossFit

Weightlifting

Hang Power Clean (17 minutes to work to a 1RM)

Metcon

Metcon (Time)

Electric

12 Minute Cap

42/30 Cal Row/Erg or 30/21 Bike

30 Deadlifts 225/155

30 Lateral Burpees

Duress

CrossFit Jacked – CrossFit

Weightlifting

Back Squat (5 sets of 2 @ 50% in 9 minutes)

Power Snatch (5 sets of 2 @ 60% in 8 minutes)

Metcon

Metcon (Time)

Duress

15 Minute Cap

30 Power Snatches 75/55

50 Push Press 75/55

30 Power Snatches 75/55

Finisher

Metcon (AMRAP – Reps)

5 Rounds

1) Russian Twists w/Plate (12 Seconds)

-Recommended Load: 25/15lbs

2) Side Plank Raise (alt side every minute)

-On hand or elbow

-Sink as low as possible and push hips as high as possible to complete each rep

-Feet can be separated for some additional stability if needed

My Style

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

My Style

40 Minute Cap

100/70 Cal Row/Erg or 70/50 Cal Bike

100 Wall Balls 20/14

100 Alt Arm Russian Swings 53/35

100 Abmat Situps

100 Box Jumps 24/20

100 DB Hang C&J 50/35 (alt arms every 5 reps)

100 Double Unders

*athletes may perform WOD in any order they choose with any rep scheme they choose. i.e, 10 rds of 10, start with sit-ups, etc.

Part Time

CrossFit Jacked – CrossFit

Weightlifting

Clean and Jerk (15 minutes to complete the following)

1 x 3 @ 75%

1 x 3 @80%

1 x 2 @85%

2 x 2 @80% (record these sets)

Metcon

Metcon (Time)

Part Time

20 Minute Cap

3 Rounds:

12 Lateral Dumbbell Burpees

21 Pull-ups

Directly Into…

3 Rounds:

12 Alternating Dumbbell Snatches 50/35

30/21 Cal Row/Erg or 21/15 Cal Bike

Finisher

Metcon (AMRAP – Reps)

5 Rounds

1) Clean (4 Reps)

-These are to be SQUAT cleans from the floor

-Recommend Load: 135/95lbs

-Max 15 seconds to complete the 4 reps

2) Hang Power Clean w/Bar (Up to the Minute)

-Each rep to be done from the level of the knee

-Recommended Load: 45/35lbs

-Active Recovery – Slow, Continuous Movement (No Stopping)

Air Fryer

CrossFit Jacked – CrossFit

Weightlifting

Back Squat (20 minutes to complete 8 sets of 3 @ 88%)

Metcon

Metcon (Time)

Air Fryer

15 Minute Cap

3 Rounds

50 Air Squats

10 Power Clean and Jerks 135/95

Finisher

Metcon (AMRAP – Reps)

5 Rounds

1) Hand Release Push Up (20 Seconds)

2) Plank Hold (20 Seconds)

-This is to be performed at the top of the push up position on hands; elbows locked

-Maintain hollow body position in plank

3) Floor Press w/ DB (20 Seconds)

-Active Recovery – Slow, Continuous Movement (No Stopping)

-Turn over on back and press light DB up towards sky.

-Use appropriate weight that will be challenging, but doable.