Help keep your group healthy and happy!
6
-
7
minutes warming up
20
-
22
minutes working out
This week all about heroes...which means it's a full week of hero wods! Now, hero WODS are not your ordinary workouts and are meant to test you, so a full week of hero workouts is very ambitious. We're throwing caution to the wind here, so please remember to scale and modify where you need to.
We're wrapping up hero week with a banger! Use weights that allow you move well and as unbroken as possible.
A little history about this workout:
Detective Constable Jeffrey Northrup, 55, of the Toronto Police Service in Canada, was killed in the line of duty on July 2, 2021, while investigating a stabbing.
Northrup started his career with the Toronto Police Service as a court officer before becoming a constable. He served as a mentor to new officers and was given the nickname “Papa Bear” and “Big Country” by those who worked alongside him. He was married for 26 years and had three children, whom he loved dearly. He spent much of his free time with his children doing what they loved including the Special Olympics, cheerleading, film, and lacrosse. He was also a member of Heart and Hustle CrossFit.
Northrup is survived by his wife, Margaret; sons Brenden and Mitchel; daughter, Sammy; and mother, Dianne.
For time:
Buy In: 26 Step-ups (back rack)
Then, 3 rounds of:
17 Power Cleans
19 Sit-ups
21 Deadlifts
Buy out: 26 Step-ups (back rack)
Don't have the equipment or not sure what to do? Paid plans give you access to personalize the workout and the ability to talk with a coach. You'll also see an easy to follow checklist to get ready and a more detailed workout video.
🔓 Unlock for $19/mo*Your membership plan does not include workout details, personalization options, the Get Ready checklist, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
No Equipment Option
For time:
Buy In: 26 Reverse Lunges
Then, 3 rounds of:
17 Kick Backs
19 Sit-ups
21 Seated Good Mornings
Buy out: 26 Reverse Lunges
Have a question? Chat with your coach.
✅ Weight for Step-ups
✅ Weight for Power Cleans and Deadlifts
✅ Something to step on
30-sec each
Cobra Air Squats
Jumping Air Squats
Rotational Plank + Reach
4x
6
-
7
minutes warming up
20
-
22
minutes working out
This week all about heroes...which means it's a full week of hero wods! Now, hero WODS are not your ordinary workouts and are meant to test you, so a full week of hero workouts is very ambitious. We're throwing caution to the wind here, so please remember to scale and modify where you need to.
We're wrapping up hero week with a banger! Use weights that allow you move well and as unbroken as possible.
A little history about this workout:
Detective Constable Jeffrey Northrup, 55, of the Toronto Police Service in Canada, was killed in the line of duty on July 2, 2021, while investigating a stabbing.
Northrup started his career with the Toronto Police Service as a court officer before becoming a constable. He served as a mentor to new officers and was given the nickname “Papa Bear” and “Big Country” by those who worked alongside him. He was married for 26 years and had three children, whom he loved dearly. He spent much of his free time with his children doing what they loved including the Special Olympics, cheerleading, film, and lacrosse. He was also a member of Heart and Hustle CrossFit.
Northrup is survived by his wife, Margaret; sons Brenden and Mitchel; daughter, Sammy; and mother, Dianne.
Instructions, personalization options, and video demos are available for members only.
🔓 Unlock this Workout for Free*Your membership plan does not include workout details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
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Dive into more details on the movements used in this workout. Ask your coach for personalization options if there is a movement in the workout that you are not comfortable performing.
