Memorial WOD- “Poitras” This Saturday

Jul 11th, 2018

Category: CrossFit

Memorial WOD- “Poitras” This Saturday

This Saturday, July 14th we will be coming together as a community to honor our friend Justin Poitras. Justin was a former marine and a Boston Firefighter. He died July, 4th 2018 from a head injury he sustained in a collision when riding his motorcycle. Justin has saved 6 lives with his healthy, thriving organs that were donated shortly after his passing.

On Saturday we will be running classes on a normal schedule. Anyone is more than welcome to join us for this memorial workout. All we ask is that if you are not a paying member that you give a donation to Justin’s family. We have noticed that many members have already donated and we very much appreciate your generosity. Let’s come together as much as we can to help this mourning family.

Neighboring Affiliates- If you have the opportunity to work this into your programming on Saturday or next week that would mean a lot to us. The link to donate to Justin’s family is- https://www.gofundme.com/justin-poitras

The workout is as follows:

In 31 Minutes
Buy-in-
42 Calories on the Assault Bike
Then AMRAP
7 Strict Pull-ups
4 Deadlifts 335, 225
18 Push-ups
400m Run

Every other 400m Run complete with a 48/36lb sandbag. If you do not have a sandbag work in an odd object such as a kettlebell or medicine ball.

Bike Sub/Modification
Ladies= x0.8 Calories (34 Cals)
Ski erg= x1.25 Calories
Rower= x1.5 Calories

Level 4- 315,205
Level 3- 275,185
Level 2- 225, 135
Level 1- 145, 95

31- Years of Age
42- Engine Number
7-4-18- Date of passing

It all starts off with a tribute bike ride. Justin LOVED heavy deadlifts and also liked workouts with basic bodyweight movements that he did in the marines- strict pull-ups and push-ups. The sandbag is to signify running with a load of firefighter gear.

Please join us in celebrating the life of this amazing soul. For any further questions or information please email [email protected]

Warm-up
In 4 minutes:
Run 400m
AMRAP Double Unders

Skill/accessory
3 Rounds
1. Good-mornings x10
2. Weighted glute Bridges x10

-Stay light on good mornings or sub hip extensions for those unsure about their back

WOD
For Time*:
40 Clean and Jerks (135,95)
300 Double Unders

**Every 4 Minutes Complete
400m Run

Level 3-115,80; 200 double unders
Level 2- 95,55; 500 singles
Level 1-75,35; 300 singles
ADV-155,105

-Clean and jerks and double unders can be partitioned in any order

Extra Work
5 rounds for time of:
20 GHD sit-ups
3 legless rope climbs, 15-ft. rope

DISCUSSION 7 Comments

  1. Ryan Gould 07/12/2018 at 5:43 pm

    WOD: 27:21 Rx (all 300 dubs dine first…in retrospect, a shady idea)

  2. Kurt 07/12/2018 at 2:17 am

    19:42 Rx

  3. Joel Carpenter 07/12/2018 at 12:53 am

    Beach WOD at home
    Run 1 mile
    5 Rounds
    10 stone wall jumps
    10 goblet squats (35)
    10 Russian swings (35)
    Run 1 mile
    29:31

  4. Trevor 07/12/2018 at 12:40 am

    19:24 rx

  5. Brian Campbell 07/11/2018 at 10:33 pm

    Wod: 15:53 Adv
    Extra Work: 11:54 Rx

  6. Ben 07/11/2018 at 1:43 pm

    18:48 Adv.

  7. Crowley 07/11/2018 at 12:55 pm

    19:47 rx