Monday

4 Rounds for TIME of:

 20 KB Swings (53/35)

 10 Burpee Box Overs (20”)

 40 Russian Twist (25/10)

The Ultimate Guide To CrossFit Lingo: 100 Terms You Need To Know

FUNday

AMRAP in 20min of:

 10 1arm DB Thrusters (50/35)

   5 Pull-UPs

 10 Athletic Burpees 

Why it Pays to PLAY

Thrusday

15-12-9-6-3 Reps for TIME of:

  Power Cleans (135/75)

  Wallballs 

Wednesday

PUSH PRESS: 10-5-5-5-2-2-2-2

      ⬆️ WEIGHT every set

                    then...

PLANK LADDER: 30sec - 1min - 30sec 

  Center - Right - Left

            Great Effort Yesterday!

Tuesday

“Kerrie”

10 Rounds for TIME of:
 100m Sprint
 5 burpees
 20 sit-ups
 15 push-ups
 100m Sprint
Rest 2 minutes

Wear a weighted vest

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Kerrie Orozco, 29, was killed in the line of duty on May 20, 2015. A seven-year veteran of the Omaha Police Department, Orozco was killed just hours before she was set to start maternity leave. Her daughter Olivia Ruth was born prematurely on Feb. 17, 2015, and Orozco had put off maternity leave until she could bring her daughter home from the hospital.

Orozco is survived by her husband, Hector; two stepchildren, Natalie and Santiago; and baby Olivia.

She began CrossFit at CrossFit FitFarm and also worked out with fellow officers outside the affiliate.

She exhibited a passion for community service that went beyond her police duties. She volunteered with the Special Olympics and was president of the Police Officers Ball to benefit Special Olympics Nebraska. She also coached baseball for the North Omaha Boys and Girls Club.

Monday

4 Rounds for TIME of:

 Building RUN

 10 Back Squats (225/155)

 20 Pull-UPs