CrossFit Inner Chamber Hero WOD
- AMRAP in 29 minutes
- Buy-In: 811 meter Run
- Then AMRAP in remaining time:
- 8 Pull-Ups
- 11 Push Presses (135/85 lb)
- 8 Box Jumps (24/20 in)
- 11 Kettlebell Swings (53/35 lb)
- 8 Toes-to-Bars
- 11 Power Cleans (135/85 lb)
- 8 Burpees
On a 29 minute clock, start by completing the buy-in Run. Immediately after the Run, in the remaining time, complete as many rounds as possible (AMRAP) of the work in the order written.
Score is the total number of rounds and repetitions completed of the AMRAP portion of the workout before the 29 minute clock stops.
About the wod
This “Bullfrog 811GS” Hero WOD, created by CrossFit Inner Chamber (Lancaster, CA, USA), is dedicated to Los Angeles County Sheriff’s Department Sgt. Steve Owen, who was fatally shot in the line of duty, during a burglary response on October 5, 2016.
The workout was first performed at a memorial event with the Lancaster Sheriff’s Department for the fallen officer on October 7, 2017. 811 represents Steve’s call sign (811GS). The 29 minutes represent his years of service.
Owen, 53, was a 29-year veteran of the department. The sergeant’s wife, herself an LASD detective, declared at the outset of her remarks: “I am not his widow, I am his wife. I never got a divorce.” Tania Owen remembered her husband as “someone that we love and still admire to this day.”
See also: “Bullfrog 811GS” by 3 Gun CrossFit