Indian Land CrossFit – WOD


Warm-up (No Measure)



Standing Toe Walks

Knee To Chest

Power Skips

Duck Walks


10 Ankle Circles Each Direction

15 Air Squats

20 Jumping Jacks

200 M Run


A.: Crain (Time)

2 Rounds for time of:

34 Push-ups

50-Yard Sprint

34 Deadlifts, 135#

50-Yard Sprint

34 Box Jumps, 24″

50-Yard Sprint

34 Clean and Jerks, 95#

50-Yard Sprint

34 Burpees

50-Yard Sprint

34 Wall-Ball Shots, 20#

50-Yard Sprint

34 Pull-ups

50-Yard Sprint
In honor of, Officer Michael “Freight” Crain, of Beaumont, California, who died Feb. 7, 2013
To learn more about Crain click here
Officer Michael “Freight” Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn.

B.: Metcon (No Measure)

3 Rounds:

:30 Hollow Rocks

-Rest :30-

:30 Side Plank Right

-Rest :30-

:30 Side Plank Left

-Rest 1 Minute-

Cool Down

*LAX Ball Scapula

*LAX Ball Shoulder

*LAX Ball Pec