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If you want to sponsor this great event, please email beatyb@stluciesheriff.com or call 772-462-3308.

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Workout Info

Standards

Workouts (modifications provided in parenthesis)

Workout #1 - Strict 1/2 Murph

• 800M run
• 10 Rounds of
  • 5 strict pull ups (kipping, ring row/bands)
  • 10 push ups (knee push ups)
  • 15 air squats
    

Workout #2 - Grace

• 30 Clean and Jerk 135/95 (95/65)

Workout #3 - Burpee Farmer

• 12 minute AMRAP of:
  • 10 burpees
  • 200M farmer carry 70/55

Workout #4 - Triathlon

• 1K Row
• 1 mile Run
• 75/50 Cal Assault Bike

Workout #5 - 12 Minute AMRAP

• 3-6-9-12...etc. of:
  • Push Jerks 135-95 (95/65)
  • Box Jump Over 24/20 (step up)
  • Font Squat 135/95 (95/65)

Workout #6 - Annie

• 50-40-30-20-10 of:
  • Abmat Sit-ups
  • Double Unders

Workout #7 - Helen

• 3 Times of:
  • 400M Run
  • 21 Kettle Bell Swings 55/35 (35/25)
  • 12 Pull Ups

Workout #8 - Diane

• 21-15-9 of:
  • Deadlift 185/135 (135/95)
  • Hand Stand Push Up (burpee over bar)

Workout #9 - FGB Style

• 4 rounds of:
  • 1:00 Sumo Deadlift High Pull 75/55
  • 1:00 Burpees over bar
  • 1:00 Thrusters
  • 1:00 Rest

Workout #10 - Open WOD 19.1

• 5 Rounds (15 Cap) of:
  • 19 Wallballs 20/14 (14/110)
  • 19 Cal Row

Workout #11 - 12 Minute AMRAP

• 50 Toes to Bar
• 50 Single Dumbbell Reverse Lunge 50/35
• 50 Single Dumbbell Clean & Jerk 50/35

Workout #12 - Assault Randy

• 5 rounds of:
  • 10 Cal Assault Bike
  • 15 Power Snatch 75/55

Rules

All participants must be first responders or members of the Nineteenth Judicial Circuit.

All participants must bring water, towel and any necessary nutrition.