Hero Throw Down Fundraiser

HERO Throw Down Fundraiser Logo

Can you handle it? 

12-hours of workouts to support vital charities in our community.


Saturday, April 17, 2021

St. Lucie County Sheriff's Office Training Complex



What12 hours of continuous workouts
WhenSaturday, April 17, 2021
WhereSt. Lucie County Sheriff's Office Training Complex | 2099 Coolidge Road
WhoFirst responders (Law Enforcement, Fire, EMS, Judicial, State and Federal)
Cost$1,200 (individual participant) | $1,500 (teams of three)


Charities

This year, the Hero Throw Down will support three vital charities in our community.

Place of Hope Logo Opens in new windowSt Lucie Sheriff PAL Logo Opens in new windowInner Truth Project Logo


Learn More About These Great Community Partners

Registration

Click To Register

All participants will receive access to their very own fundraising site to customize and share with friends and family. This site will allow online donations and link to the overall event's fundraising site.

Sponsorships

Download Sponsorship Opportunities

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

Thank you to our sponsors!

Crossfit Fort Pierce LogoFlorida Department of Health LogoHealthy St Lucie Logo
Motorola Logo

Donate Now

Click To Donate

All donations are tax deductible.

Workout Info

Standards

Gymnastics 

  • Kipping Pull ups
  • Strict Pull ups (Ring Row or band)
  • Squats
  • Burpee
  • Run
  • Double under/Singles
  • Toes to Bar (Knee Raises)

Weight Lifting

  • Clean and jerk 135/95   95/65
  • Front Squat 135/95   95/65
  • Kettlebell swing 55/35   35/25
  • Deadlift 185/135   135/95
  • Wallballs 20/14 14/10
  • Power Snatch 75/55


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.