CrossFit Drachen Hero WOD
- AMRAP (with a Partner) in 37 minutes
- Partner A:
- 400 meter Run
- Partner B:
- 10 Box Jump-Overs (24/20 in)
- 15 Ball Slams (30/20 lb)
- 20 Sit-Ups
- Partners switch after each Run
Both partners work at the same time. Partner A runs 400 meters while Partner B does the box jump-overs, ball slams, and sit-ups. When Partner A returns from the run, Partner B starts the run while Partner A continues where Partner B left off on the box-jump overs/slam balls/sit-ups. Continue in this manner until the 37-minute clock stops.
Score is the total number of rounds and repetitions of Box Jumps, Ball Slams, and Sit-Ups completed by both partners.
About the wod
Background: This Hero WOD is in honor of Trooper Chad P. Dermyer, of the Virginia State Police, who was shot and killed in the line of duty on March 31, 2016.
At the time of his death, Trooper Dermyer was taking part in a training exercise at a Greyhound bus station when he was approached by the suspect at 2:40 p.m. After a short verbal exchange, the suspect drew a handgun and fired, striking Trooper Dermyer multiple times.
He is survived by his wife and two young children.
We first found this workout posted by CrossFit 1607 @crossfit1607 (Williamsburg, Virginia, USA), who then told us the creators were members of Drachen CrossFit @drachencrossfit (Williamsburg, VA, USA).
After contacting Drachen CrossFit, we received an email from Drachen coach Corrine Check, who told us her and fellow Drachen member Randy Werner designed the workout in honor of Trooper Dermyer.
Randy, who was also a friend of Trooper Dermyer, wanted a way to bring the local CrossFit community together to honor Trooper Dermyer, and raise funds for the Trooper’s family.
According to Corrine, the 37-minute workout time is to honor Trooper Dermyer’s age when he was killed, and they specifically selected movements that any athlete could perform to make the workout accessible to a range of ability levels.