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Hero Throw Down Fundraiser
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
What | 12 hours of continuous workouts |
When | Saturday, April 17, 2021 |
Where | St. Lucie County Sheriff's Office Training Complex | 2099 Coolidge Road |
Who | First 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.
Learn More About These Great Community Partners
Registration
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!
Donate Now
All donations are tax deductible.
Workout Info
Standards
Gymnastics
| Weight Lifting
|
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.